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Jeff Nippard Full Body Hypertrophy

by Riel
742 athletes joined
5.0
(1 rating)

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
    Mar 31, 2024 08:49
  • Last Edited
    Sep 02, 2025 08:41

Summary

Transform your physique with the Jeff Nippard Full Body Hypertrophy program, a comprehensive 8-week plan designed for those looking to build muscle and strength. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including deadlifts, overhead presses, and chest-supported rows, all tailored to maximize hypertrophy. This program is perfect for those with a garage gym setup, providing a balanced approach to training that targets all major muscle groups effectively. Get ready to push your limits 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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4.8 Stars with 10, 000+ Ratings
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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
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
John M.Age 38, Man
8 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very satisfied with the program. First full body routine I’ve run in many years and plan on sticking with them for a bit. Made plenty of substitutions as I’m mostly using a home gym and found it all worked out well. Near the end of the program I even dropped some fat while continuing to build strength. I was not eating particularly lean either. Will likely run again or do the 4 day version.