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Jeff Nippard - 3x - Hypertrophy Fundamentals

by Bruno Cobucci
92 athletes joined

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
    Dec 26, 2024 01:03
  • Last Edited
    May 31, 2025 04:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
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
Calf Raise (Leg Press)
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
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 1
#
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 1
#
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 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bayesian Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bayesian Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bayesian Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bayesian Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Pec Deck
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
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Pec Deck
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Pec Deck
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Pec Deck
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Reverse Pec Deck
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Reverse Pec Deck
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Reverse Pec Deck
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Reverse Pec Deck
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Machine)
3 Sets
8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12 Reps
@8
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 1
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
Calf Raise (Leg Press)
3 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Reverse Pec Deck
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8