Jeff Nippard’s Workout Routine

If you are a serious fitness enthusiast or just a person who keeps up with the health and fitness news, Jeff Nippard might sound familiar to you. With over two million subscribers on youtube, Jeff Nippard has transformed the definition of fitness for the whole world by using his knowledge and backed up exercising with study and research-based evidence.

He has brought out many transformational fitness routines that have given great results to people from all walks of life. His passion for fitness is evident in the way he explains every exercise of his training and its impact on the muscle groups and body.

Unlike any other fitness trainer, who gives you a broad map of achieving fitness, Jeff Nippard makes sure to put in real hard work. He has helped thousands of people to achieve their dream bodies. Jeff was awarded the title of Mr. Junior Canada for natural bodybuilding in 2012.

All these achievements and fitness made us look deeper into what he does for keeping himself fit. The answer is his workout routine. Today we bring to you Jeff Nippard’s workout routine right on your screens. So let’s begin!

Jeff Nippard’s Workout Overview

Jeff Nippard Workout
Jeff Nippard in an Instagram Photo (Jeff Nippard / Instagram)
Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

Jeff has a lot of knowledge regarding working out and training in general. The bodybuilder focuses on working out specific muscles on specific days, followed by adequate amounts of rest to give them time to recover and restore.

Jeff Nippard’s follows a PPL workout program. The PPL training splits focuses on working out a specific group of muscles one day. Here is a brief overview of the PPL workout:

  • Push: On the push day, the main focus is on performing pushing exercises that target the chest, arms, and shoulders. Bench press and dips are a form of push exercises that focus on the chest and triceps respectively.
  • Pull: In this, the focus is shifted towards training the back by doing pulling exercises. Arms are also trained but the prime focus is on the back.
  • Legs: Lastly, there are the leg days where the main focus is on training the glutes to posterior chain to hamstrings and glutes by doing deadlifts and other leg exercises.

This hypertrophy workout split has helped him gain that robust body and strong muscles.

Jeff Nippard’s Workout Schedule

Given below is a brief of his training split that he follows for a week:

  • Day 1: Legs
  • Day 2: Chest and triceps ( push day)
  • Day 3: Mainly back along with arms and triceps (pull day)
  • Day 4: Legs ( glutes and hamstrings)
  • Day 5: shoulders (push day)
  • Day 6: Mid-back (pull day)

Jeff Nippard’s Workout Routine

Jeff Nippard is undoubtedly the best player in the fitness industry. With his training programs, many have lost weight, build muscles, and got into their best bodies. The PPL workout splits are very famous among bodybuilders and has given results to many people.

This workout plan that he follows is one of the most popular routines out there. Given below is the exercise routine that he follows for a week. Have a look:

Jeff Nippard Workout Routine

Jeff Nippard Workout Plan


Sets x Reps

Legs 1


3 Sets x 4 Reps (80% 1RM)

Romanian Deadlift

3 Sets x 10 Reps

Single-Leg Press

3 Sets x 15 Reps

Eccentric Leg Extension

3 Sets x 10-12

Seated Leg Curls

3 Sets x 10-12 Reps

Standing Calf Raise

3 Sets x 10-12 Reps

Decline Crunches Supersetted with Long-Lever Planks

2 Sets x 10-12 Reps – 2 Sets x 30s

Push 1

Bench Press

3 Sets x 8 (72.5% 1 RM)

Machine Shoulder Press

3 Sets x 12


3 Sets x 12-15 Reps

Eccentric Skullcrushers

3 Sets x 8-10

Egyptian Lateral Raise

3 Sets x 12 + MYO

Cable Tricep Kickback

3 Sets x 20-30

Pull 1

Weighted Pull-Up

3 Sets x 6 Reps

Seated Cable Row

3 Sets x 10-12 Reps

Kneeling Cable Pullover

3 Sets x 15-20 Reps

Hammer Cheat Curl

3 Sets x 8-10 Reps

Incline Dumbbell Curl

2 Sets x 12-15

Legs 2


3 Sets x 3 Reps (80-85% 1RM)

Hack Squat

3 Sets x 10-12 Reps

Single-Leg Hip Thrust

2 Sets x 15 Reps

Nordic Ham Curl Supersetted with Prisoner Back Extension

2 Sets x 10-12 Reps – 2 Sets x 10-12 Reps

Single-Leg Calf Raise

3 Sets x 8-10 Reps

Weighted L-Sit Hold

3 Sets

Push 2

Overhead Press

4 Sets x 4 Reps (80%)

Close-Grip Bench Press

3 Sets x 10

Cable Crossover

3 Sets x 10-12 + Drop

Overhead Tricep Ext

3 Sets x 10-12 Reps

Lateral Raise 21’s

3 Sets x 7/7/7

Neck Flexion/Extension

3 Sets x 10-12

Pull 2

Omni-Grip Lat Pulldown

3 Sets x 10-12 Reps

Chest-Supported Row

3 Sets x 10-12 Reps

Rope Facepull

3 Sets x 15-20 Reps

Incline Dumbbell Shrug (optional)

3 Sets x 15-20

Reverse Pec Deck

2 Sets x 15 + 10-15

Pronated/Supinated Curl

3 Sets x 10/10

Don’t miss:

Jeff Nippard Diet Plan
Brandon Hendrickson Workout Routine
Steve Cook Workout Routine
10 Brachialis Exercises
Jeremy Buendia Workout Routine

  • Make sure to warm up before doing these exercises as it makes the muscles ready for the heavy lifting, thereby reducing fatigue.
  • For week 1, try to keep the weight light while performing the Romanian deadlift as heavyweight could lead to massive muscle rupture. Then as you progress you can switch on to heavyweights.
  • Jeff advises doing seated leg curls as they are effective in building hamstring muscles as proven by studies.
  • You can replace the machine shoulder press with a standing Arnold dumbbell press if you do not have access to the former.
  • Have a strong grip on the dumbbells while lifting them as it makes the repetitions effortless.
  • Make sure that you are feeling the stretch in the targeted muscles and following the proper technique.
  • Neck training is important to include.

Don’t miss:

Lee Haney Workout Routine
Greg Plitt Workout Routine
10 Short Head Bicep Exercises
10 Long Head Bicep Exercises
Sadik Hadzovic Workout Routine

Final Words

So, now you have the required information, what else does one need?

All you need to do now is to be consistent with your training. Just give this workout routine a try, surely you will reap benefits from it!