# Jeff Nippard Perfect PPL

## Overview

- **Length:** 10 weeks  
- **Days / week:** 6 days  
- **Level:** Intermediate, Advanced  
- **Goal:** Muscle, Women's, Strength  
- **Equipment:** Full Gym  
- **Session length:** 60 min

Push, Pull, Legs for muscle growth

## Who it's for

- Athletes at the Intermediate–Advanced level
- Athletes focused on gaining both size and strength
- Athletes who can train 6 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Muscle Engagement

| Muscle           | Engagement |  
|------------------|------------|  
| Front            | 11.8%      |  
| Back             | 9.9%       |  
| Upper Back       | 8.8%       |  
| Lats             | 8.5%       |  
| Hamstrings       | 8.4%       |  
| Middle Delts     | 7.2%       |  
| Quadriceps       | 7%         |  
| Chest            | 6.9%       |  
| Biceps           | 6.5%       |  
| Abs              | 5.5%       |  
| Glutes           | 5.4%       |  
| Calves           | 4.3%       |  
| Rear Delts       | 3.5%       |  
| Lower Back       | 2.7%       |  
| Forearms         | 1.2%       |  
| Other            | 1.1%       |  
| Adductors        | 1%         |  
| Abductors        | 0.4%       |

## Week 1 Workouts

### Day 1

| # | Exercise                                   | Sets | Reps      | Load  |
|---|--------------------------------------------|------|-----------|-------|
| 1 | Bench Press (Barbell)                      | 1    | 5 reps    | @9    |
| 2 | Larsen Press (Barbell)                     | 2    | 10 reps   | @8    |
| 3 | Standing Shoulder Press (Dumbbell)         | 3    | 8–10 reps | @8    |
|   | **Superset**                               |      |           |       |
| 4A| Cable Crossover                             | 2    | 12–15 reps| @8    |
| 4B| Stretching                                  | 2    | 0.5 min   | @6    |
| 5 | Lateral Raise (Cable)                      | 3    | 12–15 reps| @8    |
|   | **Superset**                               |      |           |       |
| 6A| Tricep Extension (Cable)                   | 3    | 8 reps    | @8    |
| 6B| Overhead Tricep Extension (Cable)          | 3    | 8 reps    | @8    |
| 7 | Single Arm Tricep Extension (Cable)        | 2    | 10–12 reps| @8    |

### Day 2

| # | Exercise                            | Sets | Reps      | Load  |
|---|-------------------------------------|------|-----------|-------|
| 1 | Lat Pulldown                        | 1    | 10 reps   | @6    |
|   |                                     | 1    | 10 reps   | @7    |
|   |                                     | 1    | 10 reps   | @8    |
|   |                                     | 2    | 10 reps   | @10   |
| 2 | Chest Supported Row (Machine)      | 3    | 10–12 reps| @8    |
| 3 | Pullover (Dumbbell)                | 2    | 10–12 reps| @8    |
| 4 | Face Pull                          | 3    | 12–15 reps| @8    |
| 5 | Bicep Curl (EZ Bar)               | 3    | 6–8 reps  | @8.5  |
| 6 | Preacher Curl (Dumbbell)          | 2    | 10–12 reps| @8    |

### Day 3

| # | Exercise                            | Sets | Reps      | Load  |
|---|-------------------------------------|------|-----------|-------|
| 1 | Squat (Barbell)                    | 1    | 4 reps    | @9    |
| 2 | Squat (Paused)                     | 2    | 5 reps    | @8    |
| 3 | Romanian Deadlift (Barbell)        | 3    | 8–10 reps | @8    |
| 4 | Walking Lunge (Dumbbell)           | 2    | 10 reps   | @8    |
| 5 | Leg Curl                            | 3    | 10–12 reps| @8    |
| 6 | Seated Calf Raise                   | 4    | 10–12 reps| @8    |
| 7 | Decline Crunch (Weighted)           | 3    | 10–12 reps| @8    |

### Day 4

| # | Exercise                            | Sets | Reps      | Load  |
|---|-------------------------------------|------|-----------|-------|
| 1 | Incline Bench Press (Barbell)      | 1    | 8 reps    | @8    |
|   |                                     | 1    | 5 reps    | @8    |
|   |                                     | 1    | 15 reps   | @8    |
| 2 | Shoulder Press (Machine)           | 2    | 10–12 reps| @9    |
|   |                                     | 1    | 10–12 reps| @10   |
| 3 | Skull Crusher (Barbell)            | 3    | 6–8 reps  | @8    |
| 4 | Chest Fly (Cable)                  | 3    | 10–12 reps| @8    |
| 5 | Lateral Raise (Machine)            | 3    | 20 reps   | @8    |
| 6 | Front Raise                        | 2    | 15–20 reps| @8    |
| 7 | Push Up                             | 1    | AMRAP     | @10   |

### Day 5

| # | Exercise                            | Sets | Reps      | Load  |
|---|-------------------------------------|------|-----------|-------|
| 1 | Lat Pulldown (Single Arm)          | 3    | 12–15 reps| @8    |
| 2 | Pull-Up (Bodyweight)               | 1    | AMRAP     | @10   |
| 3 | Kroc Row                           | 3    | 10–12 reps| @8    |
| 4 | Shrug (Dumbbell)                   | 3    | 10–12 reps| @8    |
| 5 | Reverse Pec Deck                   | 3    | 10–12 reps| @8    |
| 6 | Bicep Curl (Cable)                 | 3    | 10–12 reps| @8    |

### Day 6

| # | Exercise                            | Sets | Reps      | Load  |
|---|-------------------------------------|------|-----------|-------|
| 1 | Deadlift (Barbell)                 | 1    | 5 reps    | @9    |
| 2 | Stiff Leg Deadlift                  | 2    | 8 reps    | @8    |
| 3 | Leg Press                           | 4    | 10–12 reps| @8    |
| 4 | Nordic Curl                        | 3    | 8–10 reps | @8    |
| 5 | Leg Extension                       | 3    | 8–10 reps | @8    |
| 6 | Standing Calf Raise                 | 4    | 15–20 reps| @8    |
| 7 | Leg Raise (Captain's Chair)        | 3    | 10–20 reps| @8    |

## Common Questions

- **Is Jeff Nippard Perfect PPL free?**  
  Yes, Jeff Nippard Perfect PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

- **What equipment do I need?**  
  This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

- **How long are the workouts?**  
  Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

- **How many days per week?**  
  Jeff Nippard Perfect PPL is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

- **How long is the full program?**  
  The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

- **Where do I access this program?**  
  Jeff Nippard Perfect PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.