Jeff Nippard’s Essentials Program(5x)
“Perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–6 reps | @6–6 |
| 1 | 4–4 reps | @7–7 | ||
| 1 | 3–3 reps | @8–8 | ||
| 1 | 4–6 reps | @8–9 | ||
| 1 | 8–10 reps | @9–10 | ||
| 2 | Lat Pulldown | 1 | 12–12 reps | @6–6 |
| 1 | 8–8 reps | @7.5–7.5 | ||
| 1 | 10–12 reps | @9–10 | ||
| 3 | Underhand Lat Pulldown | 1 | 10–12 reps | @9–10 |
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 12–12 reps | @6–6 |
| 2 | 10–12 reps | @9–10 | ||
| 5 | Seated Row (Cable) | 1 | 12–12 reps | @6–6 |
| 2 | 10–12 reps | @9–10 | ||
| Superset | ||||
| 6A | Skull Crusher (Barbell) | 1 | 12–12 reps | @6–6 |
| 2 | 12–15 reps | @10–10 | ||
| 6B | Bicep Curl (EZ Bar) | 1 | 12–12 reps | @6–6 |
| 2 | 12–15 reps | @10–10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 6–6 reps | @6–6 |
| 1 | 4–4 reps | @7–7 | ||
| 1 | 3–3 reps | @8–8 | ||
| 1 | 4–6 reps | @8–9 | ||
| 1 | 8–10 reps | @8–9 | ||
| 2 | Seated Hamstring Curl | 1 | 12–12 reps | @7–7 |
| 1 | 10–12 reps | @10–10 | ||
| Superset | ||||
| 3A | Standing Calf Raise | 1 | 12–12 reps | @7–7 |
| 2 | 10–12 reps | @9–10 | ||
| 3B | Hanging Leg Raise | 1 | 12–12 reps | @7–7 |
| 2 | 10–12 reps | @9–10 | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Partial Lateral Raise (Cable) | 1 | 0+ reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 10–10 reps | @6–6 |
| 1 | 6–6 reps | @8–8 | ||
| 3 | 8–10 reps | @9–10 | ||
| 2 | Chest Fly (Cable) | 1 | 12–12 reps | @6–6 |
| 1 | 8–8 reps | @8–8 | ||
| 2 | 10–12 reps | @9–10 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 15–15 reps | @6–6 |
| 2 | 12–15 reps | @9–10 | ||
| 4 | Push Up | 1 | 0 reps | @6 |
| 1 | 0 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 15–15 reps | @6 |
| 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 12–12 reps | @6–6 |
| 1 | 10–12 reps | @7–8 | ||
| 2 | Pull-Up (Weighted) | 1 | 8–8 reps | @6–6 |
| 1 | 5–5 reps | @7.5–7.5 | ||
| 3 | 6–8 reps | @9–10 | ||
| 3 | Pendlay Row | 1 | 10–10 reps | @6–6 |
| 1 | 7–7 reps | @8–8 | ||
| 2 | 8–10 reps | @9–10 | ||
| 4 | Bayesian Curl | 1 | 15–15 reps | @8 |
| 2 | 12–15 reps | @10 | ||
| 5 | Face Pull | 1 | 12–12 reps | @10 |
| 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 12–12 reps | @6–6 |
| 1 | 8–8 reps | @7.5–7.5 | ||
| 2 | 10–12 reps | @8–9 | ||
| 2 | Leg Press | 1 | 12–12 reps | @6–6 |
| 1 | 8–8 reps | @7.5–7.5 | ||
| 3 | 10–12 reps | @8–9 | ||
| 3 | Leg Extension | 1 | 12–12 reps | @7–7 |
| 1 | 10–12 reps | @9–10 | ||
| Superset | ||||
| 4A | Seated Calf Raise | 1 | 15–15 reps | @7 |
| 2 | 12–15 reps | @10 | ||
| 4B | Cable Crunch | 1 | 15–15 reps | @7 |
| 2 | 12–15 reps | @10 | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Partial Lateral Raise (Cable) | 1 | 0 reps |
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, Jeff Nippard’s Essentials Program(5x) 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 60 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.
Jeff Nippard’s Essentials Program(5x) is structured around 7 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.
Jeff Nippard’s Essentials Program(5x) 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.
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