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Jeff Nippard - Full body (Block 2)

by Charles B.
1 athletes joined

Program Description

Build strength, size and get lean

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2024 10:13
  • Last Edited
    Jun 29, 2025 10:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
87%
2
Squat (Barbell)
2
5 reps
82%
3
Overhead Press (Barbell)
4
6 reps
80%
4
Leg Curl
3
10 reps
RPE 7
5
Chin-Up (Bodyweight)
4
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Ab Wheel
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92%
2
Squat (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
4
8 reps
75%
4
Leg Curl
3
10 reps
RPE 7
5
Chin-Up (Bodyweight)
4
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
82%
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
4
10 reps
65%
4
Leg Curl
3
10 reps
RPE 7
5
Chin-Up (Bodyweight)
4
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
4
5 reps
80%
4
Leg Curl
3
10 reps
RPE 7
5
Chin-Up (Bodyweight)
4
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Ab Wheel
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
77%
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
7
Shrug (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
4
10 reps
RPE 7
6
Bicep Curl (Cable)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
4
10 reps
RPE 7
6
Bicep Curl (Cable)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
4
10 reps
RPE 7
6
Bicep Curl (Cable)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Upright Row (Cable)
4
10 reps
RPE 7
6
Bicep Curl (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
2 reps
80%
3
Decline Bench Press (Barbell)
4
8 reps
RPE 7
4
Glute-Ham Raise
4
10 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Standing Pullover (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
8
Skull Crusher
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Barbell)
3
4 reps
75%
3
Decline Bench Press (Barbell)
4
8 reps
RPE 7
4
Glute-Ham Raise
4
10 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Standing Pullover (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
8
Reverse Pec Deck
3
20 reps
RPE 7
9
Skull Crusher
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
82%
2
Deadlift (Barbell)
3
6 reps
70%
3
Decline Bench Press (Barbell)
4
8 reps
RPE 7
4
Glute-Ham Raise
4
10 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Standing Pullover (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
8
Reverse Pec Deck
3
20 reps
RPE 8
9
Skull Crusher
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
1
3 reps
95%
3
Decline Bench Press (Barbell)
4
8 reps
RPE 7
4
Glute-Ham Raise
4
10 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Standing Pullover (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
8
Reverse Pec Deck
3
20 reps
RPE 7
9
Skull Crusher
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
RPE 8
3
Pendlay Row
4
10 reps
RPE 7
4
Hip Abductor (Machine)
4
20 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Cable Crunch
4
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
82%
2
Lateral Raise (Cable)
3
8 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
Hip Abductor (Machine)
4
20 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Cable Crunch
4
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2
Lateral Raise (Cable)
3
8 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
Hip Abductor (Machine)
4
20 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Cable Crunch
4
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
87%
2
Lateral Raise (Cable)
3
8 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
Hip Abductor (Machine)
4
20 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Cable Crunch
4
15 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
8
Push Up
2
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
80%
2
Lateral Raise (Cable)
3 Sets
8 Reps
@8
3
Pendlay Row
4 Sets
10 Reps
@7
4
Hip Abductor (Machine)
4 Sets
20 Reps
@7
5
21s (EZ Bar)
2 Sets
21 Reps
@7
6
Cable Crunch
4 Sets
15 Reps
@7
7
Standing Calf Raise
4 Sets
12 Reps
@7
8
Push Up
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
3-5 Reps
87%
2
Squat (Barbell)
2 Sets
5 Reps
82%
3
Overhead Press (Barbell)
4 Sets
6 Reps
80%
4
Leg Curl
3 Sets
10 Reps
@7
5
Chin-Up (Bodyweight)
4 Sets
8 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
7
Ab Wheel
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
87%
2
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7
4
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
6
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
@7
7
Shrug (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
3
Single Leg Press
4 Sets
15 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@7
5
Upright Row (Cable)
4 Sets
10 Reps
@7
6
Bicep Curl (Cable)
4 Sets
8 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
3 Sets
2 Reps
80%
3
Decline Bench Press (Barbell)
4 Sets
8 Reps
@7
4
Glute-Ham Raise
4 Sets
10 Reps
@7
5
Leg Extension
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
3 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
8
Skull Crusher
3 Sets
15 Reps
@7