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PPL Jeff Nippard Jesse James West

by Nader M.

Program Description

**PPL Jeff Nippard Jesse James West** is a comprehensive 4-week workout program designed to maximize your strength and muscle gains through a structured Push-Pull-Legs (PPL) split. With 24 training sessions, this program focuses on compound and isolation exercises, ensuring balanced development across all major muscle groups. Each workout includes detailed video demonstrations and rep targets to guide your performance, helping you push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 09, 2025 07:04
  • Last Edited
    Jul 09, 2025 12:09
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Lat Pull-around
3
10 reps
-
4
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pull-around
3 Sets
10 Reps
-
4
Face Away Cable Curl
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pull-around
3 Sets
10 Reps
-
4
Face Away Cable Curl
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-