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Jeff Nippard - Full body (Block 2)

by Charles B.
3 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
    Aug 05, 2025 08:00

Summary

Unlock your strength with Jeff Nippard's Full Body (Block 2) program, a comprehensive 4-week plan designed for dedicated lifters aiming to build muscle and enhance overall fitness. Train five days a week with a focus on compound movements and targeted accessory work, including exercises like the Overhead Press and Pendlay Row. Each session is crafted to maximize your gains while keeping your workouts engaging and effective. Get ready to challenge yourself and see real progress in your physique and performance!
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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
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