Jeff Nippard - Full Body (Block 1)
High frequency full body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4 reps | 82% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Lying Leg Curl | 3 | 10 reps | @6 |
| 4 | Lat Pulldown | 3 | 10 reps | @7 |
| 5 | Bicep Curl (EZ Bar) | 3 | 15 reps | @9 |
| 6 | Hanging Leg Raise | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | 85% |
| 2 | Chest Fly (Cable) | 3 | 15 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps | @6 |
| 4 | Chest Supported Row (Machine) | 3 | 15 reps | @6 |
| 5 | Arnold Press | 3 | 10 reps | @7 |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps | @7 |
| 7 | Shrug (Barbell) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 6 reps | @8 |
| 2 | Bent Over Row (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Leg Press | 3 | 15 reps | @6 |
| 4 | Standing Calf Raise | 4 | 8 reps | @7 |
| 5 | Upright Row (Cable) | 3 | 10 reps | @7 |
| 6 | Hammer Curl | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 2 reps | 85% |
| 2 | Dip (Bodyweight) | 3 | 10 reps | @8 |
| 3 | Glute-Ham Raise | 3 | 10 reps | @6 |
| 4 | Leg Extension | 3 | 15 reps | @7 |
| 5 | Standing Pullover (Cable) | 3 | 15 reps | @7 |
| 6 | Lateral Raise (Dumbbell) | 3 | 20 reps | @7 |
| 7 | Face Pull | 3 | 20 reps | @7 |
| 8 | Skull Crusher | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 6 reps | 75% |
| 2 | One Arm Lateral Raise (Cable) | 3 | 8 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 12 reps | @7 |
| 4 | Hip Abductor (Machine) | 3 | 20 reps | @7 |
| 5 | Incline Curl (Dumbbell) | 2 | 10 reps | @8 |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps | @7 |
| 7 | Standing Calf Raise | 4 | 12 reps | @7 |
| 8 | Push Up | 2 | AMRAP | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nippard - Full Body (Block 1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jeff Nippard - Full Body (Block 1) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jeff Nippard - Full Body (Block 1) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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