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JN PPLL v1

by Noel B.

Program Description

***Note: This slightly modified Jeff Nippard 2025 PPL recommendation emphasizes the arms and shoulders. This PPL includes an additional day (Push, Push, Legs, Lacking) to make the lacking muscle groups look bigger and wider.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 12:07
  • Last Edited
    May 21, 2025 01:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Tricep Kickback
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Tricep Kickback
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8
6
Tricep Kickback
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8
6
Tricep Kickback
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7
4
Shrug (Dumbbell)
3
15-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7
4
Shrug (Dumbbell)
3
15-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
4
Shrug (Dumbbell)
3
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
4
Shrug (Dumbbell)
3
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
4
Shrug (Dumbbell)
3
15-20 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5
Standing Calf Raise
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5
Standing Calf Raise
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
3
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
3
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 10
2
Squat (Smith Machine)
3
5-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 7
2
Lateral Raise (Cable)
3
15-20 reps
RPE 7
3
Bayesian Curl
3
15-20 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 7
5
Wrist Curls
3
15-20 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 7
2
Lateral Raise (Cable)
3
15-20 reps
RPE 7
3
Bayesian Curl
3
15-20 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 7
5
Wrist Curls
3
15-20 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8
3
Bayesian Curl
3
15-20 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8
5
Wrist Curls
3
15-20 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8
3
Bayesian Curl
3
15-20 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8
5
Wrist Curls
3
15-20 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
2
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3
Bayesian Curl
3
15-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Wrist Curls
3
15-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
2
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3
Bayesian Curl
3
15-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Wrist Curls
3
15-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3
Bayesian Curl
3
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@7
2
Seated Military Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Pec Deck (Machine)
3 Sets
15-20 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@7
6
Tricep Kickback
3 Sets
10-15 Reps
@7
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7
3
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@7
4
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
@7
Day 3
1
Leg Curl
3 Sets
10-15 Reps
@7
2
Squat (Smith Machine)
3 Sets
5-10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@7
4
Leg Extension
3 Sets
10-15 Reps
@7
5
Standing Calf Raise
4 Sets
10-15 Reps
@7
Day 4
1
Seated Military Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7
3
Bayesian Curl
3 Sets
15-20 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@7
5
Wrist Curls
3 Sets
15-20 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@7