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Nippard Full Body Hypertrophy

by Jim S.

Program Description

3 day full body Based on what gear I have at home

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 08, 2025 12:38
  • Last Edited
    Jul 10, 2025 01:17

Summary

Unlock your full potential with the Nippard Full Body Hypertrophy program, a comprehensive 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including Deadlifts, Overhead Presses, and Squats, all tailored to maximize muscle growth. Each session emphasizes proper form and intensity, ensuring you build strength effectively while minimizing injury risk. Get ready to transform your physique and elevate your training game!
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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
Star
Star
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
Barbell Row
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
Barbell Row
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
Barbell Row
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
Barbell Row
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
Barbell Row
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
Barbell Row
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
Barbell Row
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
Barbell Row
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
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 (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
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 (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
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 (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
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 (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
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 (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
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 (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
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 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
2 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 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
Barbell Row
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 2
1
Squat (Smith Machine)
3 Sets
6 Reps
@7
2
Bench Press (Smith Machine)
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
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
Day 3
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
2 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8