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Jeff Nippard PPL: Phase II

by nycxjeremyy

Program Description

^

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 18, 2025 03:55
  • Last Edited
    Feb 18, 2025 04:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Incline Bench Press (Smith Machine)
1 Set
-
3
One Arm Lateral Raise (Cable)
1 Set
-
4
Overhead Tricep Extension (Cable)
1 Set
-
5
Tricep Kickback
1 Set
-
Day 2
1
Lat Pulldown
1 Set
-
2
Pendlay Row
1 Set
-
3
Reverse Pec Deck
1 Set
-
4
Bicep Curl (EZ Bar)
1 Set
-
5
Hammer Curl
1 Set
-
Day 3
1
Squat (Barbell)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Leg Extension
1 Set
-
4
Standing Calf Raise
1 Set
-
5
Cable Crunch
1 Set
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
-
2
Dip (Weighted)
1 Set
-
3
Lateral Raise (Machine)
1 Set
-
4
Tricep Pushdown (Bar)
1 Set
-
Day 5
1
Wide Grip Pull-Up
1 Set
-
2
Seated Row (Cable)
1 Set
-
3
Shrug (Dumbbell)
1 Set
-
4
Alternating Dumbbell Curl
1 Set
-
5
Preacher Curl (Dumbbell)
1 Set
-
Day 6
1
Hack Squat
1 Set
-
2
Walking Lunge (Dumbbell)
1 Set
-
3
Leg Curl
1 Set
-
4
Standing Calf Raise
1 Set
-
5
Decline Crunch (Weighted)
1 Set
-