logo
BoostcampPNG

Jeff Nippard bench specialist program

by Casey S.
234 athletes joined

Program Description

Bench press focused powerbuilding.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2024 05:14
  • Last Edited
    Feb 20, 2025 11:42
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
73%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
76%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
83%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
73%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
73%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Hack Squat
3
12 reps
RPE 8
3
Reverse Hyperextension
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hack Squat
3
12 reps
RPE 8
3
Reverse Hyperextension
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
73%
2
Hack Squat
3
12 reps
RPE 8
3
Reverse Hyperextension
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
68%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
70%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
73%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
73%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
73%
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
4
Inverted Row
3 Sets
10 Reps
@8
5
Dip (Weighted)
2 Sets
10 Reps
@7
6
Skull Crusher (Barbell)
2 Sets
8 Reps
@7
7
Hammer Curl
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@7
4
Leg Curl
3 Sets
20 Reps
@8
5
Leg Extension
3 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Lat Pulldown (Neutral Grip)
4 Sets
6 Reps
@8
3
Pin Press Bench (Barbell)
2 Sets
8 Reps
@7
4
Face Pull
3 Sets
15 Reps
@8
5
Military Press (Barbell)
2 Sets
6 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Reverse Pec Deck
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Paused)
5 Sets
5 Reps
68%
2
Underhand Lat Pulldown
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
7
Lying Side Lateral Raise
3 Sets
15 Reps
@8