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Nippard‘s Fundamentals, Body Split 5x

by Enjahkes S.
31 athletes joined

Program Description

Primary goal of The Fundamentals Program is to establish a solid strength base with specifically selected foundational exercises.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2024 05:49
  • Last Edited
    Feb 17, 2025 04:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
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
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
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
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
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
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Reverse Cable Fly
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
Day 2
#
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 (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
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 (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
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 (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
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 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
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 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
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 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
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
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
Lying Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
12 reps
RPE 7
Day 3
#
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
Lying Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
12 reps
RPE 7
Day 3
#
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
Lying Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
12 reps
RPE 7
Day 3
#
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
Lying Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
12 reps
RPE 7
Day 3
#
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 (45 Degrees)
3
12 reps
RPE 8
5
Lying 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
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 (45 Degrees)
3
12 reps
RPE 8
5
Lying 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
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 (45 Degrees)
3
12 reps
RPE 8
5
Lying 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
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 (45 Degrees)
3
12 reps
RPE 8
5
Lying 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 4
#
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 (Machine)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Reverse Cable Fly
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Reverse Cable Fly
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Reverse Cable Fly
3
15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bent Over Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bent Over Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bent Over Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bent Over Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Floor Press (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl
2
8 reps
RPE 8
Day 5
#
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
Single-Leg 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
0.3 mins
RPE 8
Day 5
#
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
Single-Leg 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
0.3 mins
RPE 8
Day 5
#
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
Single-Leg 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
0.3 mins
RPE 8
Day 5
#
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
Single-Leg 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
0.3 mins
RPE 8
Day 5
#
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
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
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
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
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
3 Sets
12 Reps
@8
Day 2
1
Military Press (Barbell)
3 Sets
6 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Reverse Cable Fly
3 Sets
15 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (Cable)
2 Sets
12 Reps
@8
Day 3
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
Lying Leg Curl
3 Sets
12 Reps
@8
6
Standing Calf Raise
2 Sets
8 Reps
@7
7
Abs Crunch (Bodyweight)
2 Sets
12 Reps
@7
Day 4
1
Underhand Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 5
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
Single-Leg 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
0.3 mins
@8