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Jeff Nippard's The Essentials Program (2x)

by Zeek M.
4 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
    Jul 25, 2025 01:59

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!
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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
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)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
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
2
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
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
2
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
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
2
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
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
2
15 reps
15 reps
RPE 6
RPE 10
7
Seated Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
3
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
2
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)
2
2
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
3
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
2
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)
2
2
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
3
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
2
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)
2
2
10 reps
10 reps
RPE 6
RPE 9
2
Dip (Weighted)
3
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Tricep Kickback
1
2
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)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
2
3
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
2
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
2
3
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
2
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
2
3
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
2
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 9
3
Lat Pulldown
2
3
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
2
15 reps
15 reps
RPE 6
RPE 10
6
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
2
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
2
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
2
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 6
RPE 9
3
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
4
T-Bar Row
1
2
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
2
15 reps
15 reps
RPE 6
RPE 10
6
Cable Crunch
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
2
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
3
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
2
2
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
2
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
3
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
2
2
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
2
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
3
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
2
2
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
2
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)
2
2
10 reps
10 reps
RPE 6
RPE 10
2
Single Leg Press
3
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 9
RPE 9
3
Pendlay Row
2
2
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
2
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
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
2
2
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
2
2
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
2
2
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 9
RPE 9
2
Arnold Press
2
2
10 reps
10 reps
RPE 6
RPE 10
3
Leg Curl
1
1
10 reps
10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
12 reps
12 reps
RPE 6
RPE 10
5
Hammer Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Pec Deck (Machine)
1
2
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