logo
BoostcampPNG

Part 3 | Fundamentals Hypertrophy Program | Jeff N

by Jamick
1 athletes joined

Program Description

Jeff Nippard's Fundamentals Hypertrophy Program This is for Part 3 - Body Split

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 24, 2025 01:55
  • Last Edited
    Apr 12, 2025 01:41
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)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Dip (Assisted)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Dip (Assisted)
3
6 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Decline Crunch (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Decline Crunch (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Decline Crunch (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Decline Crunch (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 8
7
Plank
3
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Dip (Assisted)
3 Sets
10 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Standing Calf Raise
2 Sets
8 Reps
@7
7
Decline Crunch (Weighted)
2 Sets
12 Reps
@7
Day 3
1
Underhand Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Standing Calf Raise
2 Sets
12 Reps
@8
7
Plank
3 Sets
40 Reps
@8
Day 5
1
Military Press (Barbell)
3 Sets
6 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Bayesian Curl
2 Sets
12 Reps
@8