MODIFIED JEFF NIPPARD UPPER/LOWER PROGRAM
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 75% |
| 2 | Trap Bar Deadlift | 3 | 10 reps | @7 |
| 3 | Leg Press | 2 | 20 reps | @8 |
| 4 | Calf Raise (Leg Press) | 4 | 12 reps | @8 |
| 5 | Kettlebell Swing | 3 | 10 reps | @7 |
| 6 | Cable Crunch | 3 | 30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | 70% |
| 2 | Lat Pulldown | 3 | 10 reps | @8 |
| 3 | 3s PAUSE DUMBBELL INCLINE PRESS | 3 | 8 reps | @8 |
| 4 | Stiff Leg Rows | 3 | 20 reps | @8 |
| 5 | Shoulder Press (Machine) | 2 | 12 reps | @8 |
| 6 | Cuffed Behind-The-Back Lateral Raise | 3 | 24 reps | @9 |
| 7 | Bent Over Cable Curl | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | 80% |
| 2 | Squat (Barbell) | 3 | 10 reps | @3 |
| 3 | Hip Thrust (Barbell) | 3 | 12 reps | @8 |
| 4 | Lying Leg Curl | 3 | 20 reps | @8 |
| 5 | Unilateral Leg Extension | 3 | 12 reps | @8 |
| 6 | Hip Adductor (Machine) | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang Muscle Snatch | 4 | 5 reps | 75% |
| 2 | Underhand Lat Pulldown | 3 | 6 reps | @6 |
| 3 | Incline Narrow Grip Bench Press | 3 | 12 reps | 60% |
| 4 | Close Grip Cable Row | 3 | 15 reps | @8 |
| 5 | Chest Fly (Machine) | 3 | 21 reps | @8 |
| 6 | Chest Supported Row (Machine) | 2 | 20 reps | @8 |
| 7 | Preacher Curl (EZ Bar) | 3 | 15 reps | @8 |
| 8 | CABLE SIDE BEND | 3 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | 70% |
| 2 | Walking Lunge (Dumbbell) | 3 | 15 reps | @8 |
| 3 | Leg Curl | 3 | 15 reps | @9 |
| 4 | Pull Through (Cable) | 3 | 15 reps | @9 |
| 5 | Hip Abductor (Machine) | 3 | 15 reps | @8 |
| 6 | Cable Crunch | 4 | 25 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8 reps | 65% |
| Superset | ||||
| 2A | Underhand Lat Pulldown | 3 | 3 reps | — |
| 2B | Underhand Lat Pulldown | 3 | AMRAP | — |
| 3 | Dip (Weighted) | 3 | 10 reps | @8 |
| 4 | Chest Supported Row (Machine) | 3 | 12 reps | @9 |
| 5 | Hang Muscle Snatch | 3 | 12 reps | @8 |
| 6 | JM Press | 3 | 12 reps | @9 |
| 7 | Sled Push | 3 | 4 reps | — |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, MODIFIED JEFF NIPPARD UPPER/LOWER PROGRAM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
MODIFIED JEFF NIPPARD UPPER/LOWER PROGRAM is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
MODIFIED JEFF NIPPARD UPPER/LOWER PROGRAM is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
