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Jeff Nippard Powerbuilding System 1.0

by Ben J.

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 12:35
  • Last Edited
    Aug 05, 2025 12:24
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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
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Glute-Ham Raise
3
8-10 reps
RPE 7
4
Helms Row
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Paused)
2
8 reps
70%
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
6 reps
77%
75%
2
Overhead Press (Barbell)
3
8 reps
72.5%
3
Glute-Ham Raise
3
8-10 reps
RPE 7
4
Helms Row
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
90%
80%
2
Squat (Paused)
2
8 reps
70%
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
85%
80%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Glute-Ham Raise
3
8-10 reps
RPE 7
4
Helms Row
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Squat (Paused)
2
8 reps
RPE 5
3
Lying Leg Curl
3
6-8 reps
RPE 7
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
2 reps
90%
85%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Glute-Ham Raise
2
8-10 reps
RPE 8
4
Helms Row
2
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Lying Leg Curl
3
6-8 reps
RPE 7
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
1 reps
90%
100%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Glute-Ham Raise
2
8-10 reps
RPE 8
4
Helms Row
2
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Lat Pulldown
2
12 reps
RPE 8
3
Preacher Curl (Barbell)
2
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Squat (Paused)
2
6 reps
RPE 5
3
Lying Leg Curl
3
6-8 reps
RPE 6
4
Calf Raise (Leg Press)
3
8-10 reps
RPE 9
5
Hanging Leg Raise
2
8-10 reps
RPE 6
6
Hip Thrust (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
1
2
3 reps
10 reps
83%
67.5%
3
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4
Pull-Up (Weighted)
3
5-8 reps
RPE 8
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
6 reps
85%
77.5%
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
80%
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5A
Face Pull
2
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (Cable)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
2
6 reps
8 reps
77.5%
72.5%
3
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4
Pull-Up (Weighted)
3
5-8 reps
RPE 8
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press Flat Back
3
10 reps
RPE 7
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8
3A
Overhead Press (Barbell)
3
3 reps
80%
3B
Push Press (Barbell)
3
3 reps
80%
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5A
Face Pull
2
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (Cable)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
1
2
4 reps
6 reps
85%
80%
3
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4
Pull-Up (Weighted)
3
5-8 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77.5%
2
Chin-Up (Weighted)
3
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
4 reps
82.5%
4
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
5A
Face Pull
2
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (Cable)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Barbell)
1
2
3 reps
4 reps
85%
80%
3
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4
Pull-Up (Weighted)
3
5-8 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press Flat Back
3
10 reps
RPE 7
2
Chin-Up (Weighted)
3
8-10 reps
RPE 7
3A
Overhead Press (Barbell)
3
3 reps
82.5%
3B
Push Press (Barbell)
3
3 reps
82.5%
4
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
5A
Face Pull
2
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (Cable)
3
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
80%
2
Bench Press (Barbell)
1
2
2 reps
2 reps
90%
87.5%
3
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4
Pull-Up (Weighted)
3
5-8 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Lying Leg Curl
3
8-10 reps
RPE 8
3
Lu Raise
2
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
72.5%
2
Chin-Up (Weighted)
3
8-10 reps
RPE 7
3
Overhead Press (Barbell)
2
4 reps
75%
4
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
5A
Face Pull
2
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (Cable)
2
12-15 reps
RPE 9
6B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
6
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Snatch Deadlift
3
10 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
7
Neck Flexion/Neck Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
6
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Block Pull (Barbell)
2
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
7
Neck Flexion/Neck Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
6
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
7 reps
90%
75%
2
Snatch Deadlift
2
10 reps
RPE 6
3
Leg Extension
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
7
Neck Flexion/Neck Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Block Pull (Barbell)
2
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
7
Neck Flexion/Neck Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82.5%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Decline Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Snatch Deadlift
2
8 reps
RPE 6
3
Leg Extension
2
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6
Decline Crunch (Weighted)
2
12-15 reps
RPE 9
7
Neck Flexion/Neck Extension
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Lying Leg Curl
3
6-8 reps
RPE 8
5
Upright Row (Barbell)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5A
Incline Shrug
2
15-20 reps
RPE 9
5B
Upright Row (Barbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
77.5%
2
Bench Press (Paused)
4
5 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Lying Leg Curl
3
6-8 reps
RPE 8
5
Upright Row (Barbell)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
2
AMRAP
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5A
Incline Shrug
2
15-20 reps
RPE 9
5B
Upright Row (Barbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
82.5%
2
Bench Press (Paused)
3
6 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Lying Leg Curl
3
6-8 reps
RPE 8
5
Upright Row (Barbell)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5A
Incline Shrug
2
15-20 reps
RPE 9
5B
Upright Row (Barbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
87.5%
2
Bench Press (Paused)
3
6 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Lying Leg Curl
3
6-8 reps
RPE 8
5
Upright Row (Barbell)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pendlay Row
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5A
Incline Shrug
2
15-20 reps
RPE 9
5B
Upright Row (Barbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
77.5%
3
Pendlay Row
3
10 reps
RPE 7
4
Lying Leg Curl
3
6-8 reps
RPE 8
5
Upright Row (Barbell)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
3
Dip (Weighted)
2
6 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 8
5A
Incline Shrug
2
15-20 reps
RPE 9
5B
Upright Row (Barbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Glute-Ham Raise
3 Sets
8-10 Reps
@7
4
Helms Row
3 Sets
12-15 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
20-25 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
10 Reps
83%
67.5%
3
Hip Abductor (Machine)
2 Sets
15-20 Reps
@9
4
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
10-12 Reps
@9
4
Pullover (Dumbbell)
3 Sets
12-15 Reps
@8
5
Incline Curl (Dumbbell)
6 Sets
12-15 Reps
@9
6
Face Pull
4 Sets
15-20 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
6-8 Reps
@8
5
Upright Row (Barbell)
2 Sets
15-20 Reps
@9