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Frk Program

by Faraz Khan
1 athletes joined

Program Description

**Frk Jeff Nippard Mixed Program** is an 8-week training journey designed to enhance your athletic performance while sculpting your physique. With 32 workouts packed into this program, you'll engage in a balanced mix of strength training, bodyweight exercises, and cardio, all tailored for beginners and novices. Each session lasts approximately 90 minutes, ensuring you maximize your gym time with effective movements that target all major muscle groups. Get ready to build strength, improve endurance, and transform your body with this comprehensive fitness plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2026 07:48
  • Last Edited
    Mar 07, 2026 08:15
Muscle Engagement
Front
Back
MuscleSet
Chest
14.2%
Front Delts
14.2%
Triceps
11.2%
Lats
9.1%
Upper Back
9.1%
Quadriceps
9.1%
Hamstrings
9.1%
Glutes
6.1%
Biceps
3%
Rear Delts
3%
Middle Delts
3%
Calves
3%
Abductors
1.5%
Lower Back
1.5%
Abs
1.5%
Cardio
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Cross Body Lat Pull Around
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Push Up (Incline)
3
8 reps
-
6
Dip (Assisted)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
12 Reps
-
3
Cross Body Lat Pull Around
3 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Push Up (Incline)
3 Sets
8 Reps
-
6
Dip (Assisted)
2 Sets
12 Reps
-
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
Day 4
1
Treadmill
1 Set
30 mins
-