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Jeff Nippard Full Body Hypertrophy

by Hussien Elsayed Abdelrazek
2 athletes joined

Program Description

3day fullbody

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 21, 2025 10:45
  • Last Edited
    Aug 20, 2025 03:53

Summary

Unlock your strength with the Jeff Nippard Full Body Hypertrophy program, a meticulously designed 8-week journey tailored for those looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell deadlifts and overhead presses, all while utilizing a garage gym setup. This program emphasizes proper form and muscle engagement, ensuring you maximize your gains and achieve a balanced physique. Get ready to transform your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.3%
Quadriceps
10.3%
Triceps
9.8%
Upper Back
9.3%
Chest
9.3%
Glutes
8.8%
Front Delts
7.7%
Lats
7.2%
Abs
5.7%
Biceps
5.2%
Middle Delts
5.2%
Lower Back
3.6%
Rear Delts
2.6%
Calves
2.6%
Adductors
1%
Forearms
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8