Bodybuilding Transformation Program Nippard
Jeff Nippard with supersets
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stairmaster | 1 | 10 min | — |
| 2 | Stretching | 4 | 10 reps | — |
| 3 | Incline Bench Press (Barbell) | 1 | 12 reps | @5 |
| 1 | 10 reps | @7 | ||
| 3 | 8 reps | @9 | ||
| Superset | ||||
| 4A | Cable Crossover | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 4B | Pull-Up (Weighted) | 1 | 10 reps | @5 |
| 3 | 8 reps | @8 | ||
| Superset | ||||
| 5A | Lateral Raise (Cable) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 5B | Pendlay Row | 1 | 10 reps | @5 |
| 3 | 8 reps | @8 | ||
| Superset | ||||
| 6A | Overhead Tricep Extension (Cable) | 3 | 10 reps | @8 |
| 6B | Bayesian Curl | 3 | 10 reps | @8 |
| 7 | Military Press (Barbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 8A | Cable Crunch | 3 | 12 reps | @8 |
| 8B | Leg Raise (Captain's Chair) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stairmaster | 1 | 10 min | — |
| 2 | Stretching | 4 | 10 reps | — |
| 3 | Squat (Smith Machine) | 1 | 12 reps | @5 |
| 1 | 10 reps | @7 | ||
| 3 | 8 reps | @9 | ||
| 4 | Split Squat (Barbell) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 5A | Lying Leg Curl | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 5B | Romanian Deadlift (Barbell) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 6A | Leg Extension | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 6B | Standing Calf Raise | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 7A | Cable Crunch | 3 | 12 reps | @8 |
| 7B | Leg Raise (Captain's Chair) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stairmaster | 1 | 10 min | — |
| 2 | Stretching | 4 | 10 reps | — |
| 3 | Lat Pulldown | 1 | 12 reps | @5 |
| 1 | 10 reps | @7 | ||
| 3 | 8 reps | @8 | ||
| Superset | ||||
| 4A | Chest Supported Row (Machine) | 1 | 12 reps | @5 |
| 3 | 8 reps | @8 | ||
| 4B | Arsenal Strength Bicep Curl | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 5A | Seated Row (Cable) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 5B | 1-Arm 45° Cable Rear Delt Flye | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 6A | Cable Shrug | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 6B | Preacher Curl Machine | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 7A | Cable Crunch | 3 | 12 reps | @8 |
| 7B | Leg Raise (Captain's Chair) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stairmaster | 1 | 10 min | — |
| 2 | Stretching | 4 | 10 reps | — |
| 3 | Bench Press (Barbell) | 1 | 12 reps | @5 |
| 1 | 10 reps | @7 | ||
| 3 | 8 reps | @9 | ||
| Superset | ||||
| 4A | Shoulder Press (Machine) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 4B | BOTTOM HALF DB FLY | 1 | 15 reps | @5 |
| 3 | 12 reps | @8 | ||
| Superset | ||||
| 5A | Lateral Raise (Cable) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 5B | Overhead Tricep Extension (Cable) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 6A | Arsenal Strength Standing Chest Press | 3 | 10 reps | @8 |
| 6B | Tricep Kickback | 3 | 10 reps | @8 |
| Superset | ||||
| 7A | Cable Crunch | 3 | 12 reps | @8 |
| 7B | Leg Raise (Captain's Chair) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stairmaster | 1 | 10 min | — |
| 2 | Stretching | 4 | 10 reps | — |
| 3 | Leg Press | 1 | 12 reps | @5 |
| 1 | 10 reps | @7 | ||
| 3 | 8 reps | @9 | ||
| 4 | Reverse Lunge (Barbell) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 5A | Leg Curl | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 5B | Leg Extension | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 6A | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| 6B | Standing Calf Raise | 1 | 12 reps | @5 |
| 3 | 10 reps | @8 | ||
| Superset | ||||
| 7A | Hip Abductor (Machine) | 3 | 10 reps | @8 |
| 7B | Hip Adductor (Machine) | 3 | 10 reps | @8 |
| Superset | ||||
| 8A | Cable Crunch | 3 | 12 reps | @8 |
| 8B | Leg Raise (Captain's Chair) | 3 | 10 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodybuilding Transformation Program Nippard is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bodybuilding Transformation Program Nippard is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding Transformation Program Nippard is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
