logo
BoostcampPNG

Jeff Nippard's The Essentials Program (2x)

by Zeek M.
13 athletes joined

Program Description

The primary goal of this program is to maximize hypertrophy for those that only have 45 minutes to train, 2x per week. This will mean placing a heavy emphasis on increased intensity, rather than training volume.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 13, 2025 04:29
  • Last Edited
    Sep 10, 2025 09:46

Summary

Transform your strength training with Jeff Nippard's Essentials Program, designed for those looking to maximize results in just 12 weeks. This program features two full-body workouts each week, focusing on compound movements and targeted isolation exercises to build muscle and enhance overall fitness. With a mix of dumbbell and barbell exercises, you'll engage all major muscle groups, ensuring balanced development and strength gains. Whether you're a beginner or an experienced lifter, this program provides the structure and intensity you need to elevate your training. Get ready to push your limits and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
10.4%
Chest
9.6%
Quadriceps
9.2%
Glutes
8.6%
Upper Back
8.2%
Lats
8%
Front Delts
7.9%
Biceps
6.6%
Middle Delts
4.9%
Lower Back
4.6%
Abs
4.5%
Calves
3.2%
Forearms
0.9%
Rear Delts
0.7%
Abductors
0.4%
Adductors
0.3%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Walking Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Walking Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Walking Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Walking Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Step-Up (Weighted)
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Step-Up (Weighted)
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Step-Up (Weighted)
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Step-Up (Weighted)
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
12 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
1
15 reps
15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Lying Leg Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Spider Curl
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Lying Leg Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Spider Curl
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Lying Leg Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Spider Curl
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Lying Leg Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Spider Curl
1
1
15 reps
15 reps
RPE 6
RPE 10
6
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@6
@9
@9
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@6
@9
3
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@10
5
Skull Crusher (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@6
@10
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
7
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
Day 2
1
Hack Squat
3 Sets
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@6
@9
@9
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@6
@9
3
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
4
T-Bar Row
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
6
Cable Crunch
2 Sets
15 Reps
@10