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Part 2 | Fundamentals Hypertrophy Program | Jeff N

by Jamick
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Program Description

Jeff Nippard's Fundamentals Hypertrophy Program This is for Part 2 - Lower/Upper Split

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2025 03:23
  • Last Edited
    Jul 11, 2025 10:38

Summary

Elevate your training with Jeff N's 8-week Fundamentals Hypertrophy Program, designed for serious lifters ready to build muscle and strength. Committing just four days a week, you'll engage in a well-rounded regimen featuring foundational barbell exercises like squats and deadlifts, complemented by targeted machine and bodyweight movements. This program emphasizes progressive overload, ensuring you challenge your muscles effectively while honing your form. Get ready to transform your physique and unlock your full potential!
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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
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 8
7
Bayesian Curl
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Leg Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
7
Decline Crunch
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Military Press (Barbell)
3 Sets
10 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
12 Reps
@8
7
Plank
3 Sets
40 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Underhand Lat Pulldown
3 Sets
8 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@9