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High Frequency Full Body Program: Jeff Nippard

by David
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Program Description

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 06, 2024 03:25
  • Last Edited
    Jun 22, 2025 09:42

Summary

Unlock your full potential with the High Frequency Full Body Program by Jeff Nippard, a comprehensive 10-week training regimen designed for serious lifters. Committing to just four days a week, you'll engage in a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and increased strength. This program emphasizes progressive overload and effective recovery, making it ideal for those looking to maximize their gains in a structured environment. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
20 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
87%
2
Squat (Barbell)
2
5 reps
75%
3
Overhead Press (Barbell)
4
6 reps
80%
4
Nordic Curl
3
10 reps
RPE 7
5
Chin-Up (Assisted)
3
8 reps
RPE 7
6
Hip Abductor (Machine)
4
20 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
4
8 reps
75%
4
Nordic Curl
3
10 reps
RPE 7
5
Chin-Up (Assisted)
3
8 reps
RPE 7
6
Hip Abductor (Machine)
4
20 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
80%
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
4
10 reps
65%
4
Nordic Curl
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
20 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
93%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
4
5 reps
80%
4
Nordic Curl
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
20 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Bench Press (Barbell)
4
4 reps
70%
3
Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Hip Abductor (Machine)
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
7
Standing Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
2
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
8
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
T-Bar Row
3
15 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
T-Bar Row
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 7
4
Dumbbell Row
4
12 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 7
4
Dumbbell Row
4
12 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Dumbbell Row
4
12 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Dumbbell Row
4
12 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Chest Fly (Cable)
3
15 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
75%
4
T-Bar Row
3
15 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
2
5 reps
75%
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
5
T-Bar Row
3
15 reps
RPE 6
6
Arnold Press
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
15 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
7
Bicycle Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
15 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
7
Bicycle Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 9
3
Leg Press
3
15 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
15 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 7
7
Bicycle Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 9
3
Leg Press
3
15 reps
RPE 8
4
Upright Row (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
15 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 9
7
Bicycle Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Decline Bench Press (Barbell)
4
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Decline Bench Press (Barbell)
4
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 6
2
T-Bar Row
3
10 reps
RPE 6
3
Leg Press
3
12 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
6
Hammer Curl
3
8 reps
RPE 6
7
Bicycle Crunch
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Upright Row (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
15 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 10
7
Bicycle Crunch
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
4
10 reps
75%
3
Leg Extension
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
65%
3
Leg Extension
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
87%
2
Overhead Press (Barbell)
4
6 reps
77%
3
Leg Extension
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
67%
3
Leg Extension
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5
Face Pull
3
20 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12 reps
RPE 8
8
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
2 reps
80%
3
Overhead Press (Barbell)
4
8 reps
80%
4
Leg Extension
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Reverse Pec Deck
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Ab Wheel
3
6 reps
RPE 7
9
Push Up
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Barbell)
3
4 reps
75%
3
Overhead Press (Barbell)
4
4 reps
82%
4
Leg Extension
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Reverse Pec Deck
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Ab Wheel
3
6 reps
RPE 7
9
Push Up
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
70%
3
Overhead Press (Barbell)
4
6 reps
80%
4
Leg Extension
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Reverse Pec Deck
3
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Ab Wheel
3
6 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
3
3 reps
85%
3
Overhead Press (Barbell)
4
3 reps
87%
4
Leg Extension
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Reverse Pec Deck
3
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Ab Wheel
3
6 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Overhead Press (Barbell)
4
6 reps
75%
3
Leg Extension
3
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
5
Face Pull
3
20 reps
RPE 6
6
Standing Calf Raise
3
12 reps
RPE 6
7
Cable Crunch
3
12 reps
RPE 6
8
Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
2
5 reps
75%
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 6
9
Push Up
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
77%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@6
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
20 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7
Standing Calf Raise
3 Sets
8 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Chest Fly (Cable)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
4
T-Bar Row
3 Sets
15 Reps
@6
5
Arnold Press
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@6
Day 3
1
Pull-Up (Assisted)
3 Sets
6 Reps
@9
2
Humble Row
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
15 Reps
@6
4
Upright Row (Cable)
3 Sets
10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
15 Reps
@7
6
Hammer Curl
3 Sets
8 Reps
@9
7
Bicycle Crunch
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Overhead Press (Barbell)
4 Sets
10 Reps
75%
3
Leg Extension
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
5
Face Pull
3 Sets
20 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
7
Hanging Leg Raise
3 Sets
12 Reps
@7
8
Push Up
2 Sets
AMRAP
@6