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Jeff Nippard Powerbuilding System 1.0

by Ben J.
18 athletes joined

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
    Sep 22, 2025 06:44

Summary

Unlock your strength with the Jeff Nippard Powerbuilding System 1.0, an 11-week program designed for serious lifters. This 4-day full-body workout focuses on building muscle and strength through a blend of compound lifts and accessory movements. Each session is crafted to maximize your performance, featuring exercises like squats, deadlifts, and bench presses, all while emphasizing proper form and intensity. Get ready to push your limits and achieve your fitness goals with a structured plan that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Quadriceps
9.8%
Glutes
9.2%
Upper Back
9.2%
Hamstrings
8.6%
Abs
7.5%
Biceps
7.1%
Front Delts
6.8%
Lats
6.6%
Chest
6.3%
Middle Delts
5.6%
Calves
3.8%
Rear Delts
2.1%
Abductors
1.9%
Adductors
1.8%
Lower Back
1.5%
Forearms
1.5%
Olympic
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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