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High Frequency Full Body Program: Jeff Nippard

by David
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Program Description

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 06, 2024 03:25
  • Last Edited
    Jan 20, 2025 07:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
20 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
87%
2
Squat (Barbell)
2
5 reps
75%
3
Overhead Press (Barbell)
4
6 reps
80%
4
Nordic Curl
3
10 reps
RPE 7
5
Chin-Up (Assisted)
3
8 reps
RPE 7
6
Hip Abductor (Machine)
4
20 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
2
3 reps
85%
3
Overhead Press (Barbell)
4
8 reps
75%
4
Nordic Curl
3
10 reps
RPE 7
5
Chin-Up (Assisted)
3
8 reps
RPE 7
6
Hip Abductor (Machine)
4
20 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
80%
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
4
10 reps
65%
4
Nordic Curl
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
20 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
93%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
4
5 reps
80%
4
Nordic Curl
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
20 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
8
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Bench Press (Barbell)
4
4 reps
70%
3
Leg Curl
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Hip Abductor (Machine)
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
7
Standing Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
2
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
8
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
T-Bar Row
3
15 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
T-Bar Row
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 7
4
Dumbbell Row
4
12 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 7
4
Dumbbell Row
4
12 reps
RPE 7
5
Upright Row (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Dumbbell Row
4
12 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Dumbbell Row
4
12 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Chest Fly (Cable)
3
15 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
75%
4
T-Bar Row
3
15 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
2
5 reps
75%
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
5
T-Bar Row
3
15 reps
RPE 6
6
Arnold Press
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
15 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
7
Bicycle Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
15 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 9
7
Bicycle Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 9
3
Leg Press
3
15 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
15 reps
RPE 7
6
Hammer Curl
3
8 reps
RPE 7
7
Bicycle Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 9
3
Leg Press
3
15 reps
RPE 8
4
Upright Row (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
15 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 9
7
Bicycle Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Decline Bench Press (Barbell)
4
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 7
4
Decline Bench Press (Barbell)
4
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4
Decline Bench Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
4
8 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 6
2
T-Bar Row
3
10 reps
RPE 6
3
Leg Press
3
12 reps
RPE 6
4
Upright Row (Cable)
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
6
Hammer Curl
3
8 reps
RPE 6
7
Bicycle Crunch
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Upright Row (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
15 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 10
7
Bicycle Crunch
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
4
10 reps
75%
3
Leg Extension
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
65%
3
Leg Extension
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
87%
2
Overhead Press (Barbell)
4
6 reps
77%
3
Leg Extension
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Push Up
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
67%
3
Leg Extension
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5
Face Pull
3
20 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12 reps
RPE 8
8
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
2 reps
80%
3
Overhead Press (Barbell)
4
8 reps
80%
4
Leg Extension
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Reverse Pec Deck
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Ab Wheel
3
6 reps
RPE 7
9
Push Up
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Barbell)
3
4 reps
75%
3
Overhead Press (Barbell)
4
4 reps
82%
4
Leg Extension
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Reverse Pec Deck
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Ab Wheel
3
6 reps
RPE 7
9
Push Up
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
70%
3
Overhead Press (Barbell)
4
6 reps
80%
4
Leg Extension
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Reverse Pec Deck
3
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Ab Wheel
3
6 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
3
3 reps
85%
3
Overhead Press (Barbell)
4
3 reps
87%
4
Leg Extension
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Reverse Pec Deck
3
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Ab Wheel
3
6 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Overhead Press (Barbell)
4
6 reps
75%
3
Leg Extension
3
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
5
Face Pull
3
20 reps
RPE 6
6
Standing Calf Raise
3
12 reps
RPE 6
7
Cable Crunch
3
12 reps
RPE 6
8
Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
2
5 reps
75%
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 6
9
Push Up
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
77%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@6
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
20 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7
Standing Calf Raise
3 Sets
8 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Chest Fly (Cable)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
4
T-Bar Row
3 Sets
15 Reps
@6
5
Arnold Press
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@6
Day 3
1
Pull-Up (Assisted)
3 Sets
6 Reps
@9
2
Humble Row
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
15 Reps
@6
4
Upright Row (Cable)
3 Sets
10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
15 Reps
@7
6
Hammer Curl
3 Sets
8 Reps
@9
7
Bicycle Crunch
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Overhead Press (Barbell)
4 Sets
10 Reps
75%
3
Leg Extension
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
5
Face Pull
3 Sets
20 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
7
Hanging Leg Raise
3 Sets
12 Reps
@7
8
Push Up
2 Sets
AMRAP
@6