The Jeff Nippard Full Body Workout Program!

Are you curious about the Jeff Nippard full body workout?

Do you wonder how Jeff uses full body routines to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Jeff Nippard full body workout to take your training to the next level!

Introduction

Part 1: Jeff Nippard’s Full Body Training Split
Part 2: Jeff Nippard’s Full Body Workouts

Jeff Nippard is a huge fan of higher-frequency training programs.

One of Jeff’s favorite training splits is the 5 days per week full body split. Check it out:

The 5 Days Per Week Full Body Split

Day 1: Full Body
Day 2: Full Body
Day 3: Off
Day 4: Full Body
Day 5: Full Body
Day 6: Full Body
Day 7: Off

Yes, you read that right – Jeff Nippard gets his best results training each body part 5 days per week!

This is radically different from other professional bodybuilders and powerlifters who tend to train each muscle group once every 3-7 days.

Jeff believes that hitting each muscle group several times per week is the best way for an advanced trainee to keep protein synthesis elevated. Check it out:

Here are Jeff’s exact thoughts on the 5 day full body split:

“So basically after you lift weights there’s a period of time when muscle protein synthesis increases and the muscle becomes more sensitive to amino acids. This is why your muscles grow in the first place.

Research tells us that that response stays elevated for about 2 days or so in new lifters but returns in just 12 hours or so in more experienced trainees.

So the original theory was that if you are a well trained lifter the more frequently you can hit a muscle the more spikes you see in protein synthesis and the more muscle growth you get as a result.”

This is an interesting theory by Jeff Nippard. But is there any research to back it up?

Jeff Nippard believes that a secret Norwegian powerlifting study has the answers.

According to this study powerlifters who trained with full body workouts 6 days per week made twice as much progress as powerlifters who trained with full body workouts 3 days per week.

You can click right here to read an article by “Stronger By Science” on this exact study.

Here is the exact full body split that Jeff uses:

Jeff Nippard’s Training Split

Day 1: Full Body (Squat Focus)
Day 2: Full Body (Deadlift Focus)
Day 3: Off
Day 4: Full Body (Squat Focus)
Day 5: Full Body (Deadlift Focus)
Day 6: Full Body (Free Day)
Day 7: Off

Jeff focuses on the squat or deadlift in 4 of his workouts.

Of course he performs plenty of upper body exercises on these workouts such as bench presses, overhead presses, pull ups and rows.

Jeff uses his 5th weekly workout as a “free day” where he performs extra work for whatever muscle group she feels need more attention.

Jeff uses this free day as an arm / pump day but he says you can train whatever muscle groups you want on this day. Jeff says the free day is great from a psychological perspective – think of it like a “cheat meal” for your muscles!

Now let’s look at some of Jeff’s weekly workouts to get a better idea of how he actually trains. Note: Jeff doesn’t always include his rest periods or target exercise tempos so I have left them out of the workouts. Check it out:

Jeff Nippard’s Full Body Workout #1

Exercise A1: Back squat, 2 sets of 6-8 reps**
Exercise B1: Barbell overhead press, 2 sets of 8 reps
Exercise C1: Nordic hamstring curls, 2 sets of 8 reps
Exercise D1: Helms row, 3 sets of 12-15 reps
Exercise E1: Dumbbell hammer curl, 3 sets of 20-25 reps

**Performed at 72.5 – 77.5% of your 1-rep max.

Here are the individual exercise videos: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

Here is the full training video for Jeff’s 1st weekly workout:

Jeff’s first weekly workout is focused on the back squat. Jeff performs a heavy top set and a back-off set. Both of these sets were based on training percentages using his estimated 1-rep max.

Jeff really likes the back off set because it lets you really focus on correcting any technical flaws that you identify from your heavy top set.

The rest of the workout uses a variety of exercises for his upper and lower body including overhead presses, Nordic hamstring curls, helms rows and dumbbell hammer curls.

It’s very important that you don’t use too much training volume on any one training day. Remember, Jeff is training each muscle group up to 5 times per week with this split!

Here is Jeff’s second weekly workout. Check it out:

Jeff Nippard’s Full Body Workout #2

Exercise A1: Sumo deadlift, 4 sets of 2 reps**
Exercise B1: Bench press, 3 sets of 6-8 reps
Exercise C1: Hip abduction, 2 sets of 15-20 reps
Exercise D1: Weighted pull up, 3 sets of 5-8 reps
Exercise E1: Standing calf raise, 2 sets of 10-12 reps

**Performed at 85% of your 1-rep max.

Here are the individual exercise videos: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

Here is the full training video for Jeff’s 2nd weekly workout:

Jeff’s second full body workout focuses on the deadlift and the bench press.

When Jeff first tried the 5 days per week full body split he was afraid that his strength would go down training big exercises like the squat and deadlift on back-to-back training days. He was pleasantly surprised when his strength actually improved!

Once again Jeff is careful not to perform more than 2-3 working sets per exercise. Even on the working sets Jeff keeps 2-3 reps in the tank on each set so that he doesn’t build up too much neural fatigue by training to failure.

Jeff takes a day off on Wednesday before starting his 3rd weekly full body workout on Thursday. Check it out:

Jeff Nippard’s Full Body Workout #3

Exercise A1: Back squat, 4 sets of 4 reps** @ 85% of your 1-rep max
Exercise B1: DB floor press, 3 sets of 12 reps
Exercise C1: Hanging leg raise, 3 sets of 12 reps
Exercise D1: Lat pullover, 3 sets of 12 reps
Exercise E1: Incline dumbbell curl, 2 sets of 12-15 reps
Exercise F1: Band face pull, 4 sets of 15-20 reps

**Performed at 85% of your 1-rep max.

Here are the individual exercise videos: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1, exercise E2.

Here is the full training video for Jeff’s 3rd weekly workout:

Jeff’s third weekly full body workout focuses on the back squat and various other upper body exercises.

One of the interesting things about Jeff’s full body training program is that he uses different accessory exercises for each muscle group on each training day. This can be an effective training strategy to avoid plateaus or even boredom in the gym.

He is still training each exercise about once every 7 days so his body probably won’t “forget” how to perform that exercise. However, he gets the benefits of different exercises throughout the week to stimulate each muscle in a slightly different way.

Now let’s take a look at Jeff’s 4th weekly full body workout. Check it out:

Jeff Nippard’s Full Body Workout #4

Exercise A1: Deadlift, 2-3 sets of 2 reps
Exercise B1: Paused bench press, 2 sets of 5 reps
Exercise C1: Humble row, 3 sets of 10 reps
Exercise D1: Nordic ham curl, 2 sets of 6-8 reps
Exercise E1: Incline shrug, 3 sets of 15-20 reps

**Performed at 70-80% of your 1-rep max. Pause for 2-3 seconds with the weight 2 inches off the floor on the concentric range of each rep. See the video below for more details.

Here are the individual exercise videos: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

Here is the full training video for Jeff’s 4th weekly workout:

Jeff’s 4th weekly full body workout focuses on the deadlift and the bench press.

Jeff does something really interesting on his deadlift sets: he takes a 2-3 second isometric pause with the weight a few inches off the ground during the concentric range of the exercise. In other words he deadlifts the weight about 3 inches off the ground, pauses there for 2-3 seconds and then finishes the exercise.

Jeff likes this technique because it forces you to maintain an arched lower back and proper form throughout the entire range of motion instead of just at the start of the pull.

Once again Jeff uses some unconventional accessory exercises such as the humble row and the Nordic ham curl.

Finally let’s take a look at Jeff’s 5th full body workout, aka his “free day.” Check it out:

Jeff Nippard’s Full Body Workout #5

Exercise A1: Standing barbell curl, 3 sets of 12 reps
Exercise A2: Floor skull crusher, 3 sets of 12 reps
Exercise B1: Incline DB curl, 3 sets of 21 reps**
Exercise B2: Tricep pushdown, 3 sets of 21 reps**
Exercise C1: DB lateral raise, 3 sets of 10-12 reps
Exercise C2: Band pull apart, 3 sets of 10-12 reps
Exercise C3: Standing calf raise, 3 sets of 10-12 reps
Exercise C4: Bicycle crunch, 3 sets of 10-12 reps
Exercise D1: Neck flexion, 3 sets of 15-20 reps
Exercise D2: Neck extension, 3 sets of 15-20 reps

**Performed as Jeff Nippard style reverse-21’s. Perform 7 full range of motion reps, then 7 partial reps in the top half of the range of motion, then 7 partial reps in the bottom half of the range of motion.

Here are the individual exercise videos: exercise A1, exercise A2, exercise B1, exercise B2, exercise C1, exercise C2, exercise C3, exercise C4, exercise D1, exercise D2.

Here is the training video:

Jeff uses his 5th weekly workout to focus on some smaller muscle groups like his arms, shoulders, calves and neck.

Even on this training day Jeff uses some interesting training techniques like giant sets, partial range of motion reps and direct neck training.

I especially like the supersets performed for the arms at the beginning of the workout. Research shows that antagonistic supersets where you alternate back and forth between sets for 2 opposing muscle groups are extremely effective for building size and strength.

They help you produce more force in the target muscle groups, they improve your muscular endurance and they allow you to perform more work in less time. Talk about a potent training method!

Conclusion | The Jeff Nippard Full Body Workout Program!

So what’s the verdict?

Is Jeff Nippard’s 5 days per week full body workout the best way to train for size and strength?

Jeff’s program is rather extreme and I don’t recommend it for most of my readers here at Revolutionary Program Design. Most advanced bodybuilders and powerlifters will have a very hard time getting stronger if they are squatting and deadlift on back-to-back workouts.

However, if you thrive on higher-frequency workouts and have above-average recovery ability then Jeff’s program is definitely worth trying out.

It works awesome for Jeff Nippard and it may be just what you need to take your training to the next level!

Here is a great quote by Arnold Schwarzenegger to pump you up even more:

“What we face may look insurmountable. But I learned something from all those years of training and competing.

I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.”

Thank you for reading and I wish you the best of luck on your strength training journey!

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