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Jeff Nippard - Full Body (Block 1)

by Charles B.
9 athletes joined

Program Description

Build strength and hypertrophy

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 11:16
  • Last Edited
    Jul 12, 2025 11:25

Summary

Unlock your full potential with Jeff Nippard's Full Body (Block 1) program, designed to sculpt and strengthen your physique over 4 weeks. Committing to 5 days a week, you'll engage in a balanced mix of chest and back-focused workouts, featuring compound lifts like the Bench Press and Pull-Up, alongside targeted isolation exercises. This program is perfect for lifters looking to enhance their overall strength and muscle definition while utilizing a full gym setup. Get ready to push your limits and see real results!
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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
Squat (Barbell)
4
4 reps
82%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Chest Supported Row (Machine)
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Chest Supported Row (Machine)
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Chest Supported Row (Machine)
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Chest Supported Row (Machine)
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 7
5
Standing Pullover (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Face Pull
3
20 reps
RPE 7
8
Skull Crusher
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 7
5
Standing Pullover (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Face Pull
3
20 reps
RPE 7
8
Skull Crusher
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
87%
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 7
5
Standing Pullover (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Face Pull
3
20 reps
RPE 7
8
Skull Crusher
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82%
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 7
5
Standing Pullover (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Face Pull
3
20 reps
RPE 7
8
Skull Crusher
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
65%
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
77%
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
67%
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
82%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@6
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Chest Fly (Cable)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@6
5
Arnold Press
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
7
Shrug (Barbell)
3 Sets
12 Reps
@6
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
15 Reps
@6
4
Standing Calf Raise
4 Sets
8 Reps
@7
5
Upright Row (Cable)
3 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
8 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
85%
2
Dip (Bodyweight)
3 Sets
10 Reps
@8
3
Glute-Ham Raise
3 Sets
10 Reps
@6
4
Leg Extension
3 Sets
15 Reps
@7
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
7
Face Pull
3 Sets
20 Reps
@7
8
Skull Crusher
3 Sets
15 Reps
@7
Day 5
1
Overhead Press (Barbell)
4 Sets
6 Reps
75%
2
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@7
7
Standing Calf Raise
4 Sets
12 Reps
@7
8
Push Up
2 Sets
AMRAP
@6