The Most Effective Full Body Workout: CHEST Focused

Get my new Full Body 5x Training Program

More details on the new high frequency program:

This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:

- Reduced soreness = better performance
- Improved recovery capacity = more progress
- Improved mind-muscle connection per exercise = more focus
- High quality volumes = better muscle growth

Also includes:

- EXACT sets, reps, exercises, rest time, RPE targets
- Exercise substitutions
- Video links for every exercise
- Full summaries of volume for every bodypart
- “Program Explained” section
- A full FAQ’s section
- 39 scientific references

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Watch my Science Explained video on high frequency full body training:

Warm Up Science Applied video:

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2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ Use the above link to save 60% off!

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PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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SOURCES:

(In order of appearance)

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

Music: Epidemic Sound

Filmed at Florida Extreme Fitness Center in Jacksonville, Florida

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Hey guys!! I wanted to upload this over the weekend but travel got in the way. One of the things I've committed myself to this year is not letting filming interfere with my own training goals: no excuses! So I appreciate your extra patience with me. Anyway, I'm gonna drop a few links below that might be helpful if you want more background on my high frequency full body split:






Hope you guys have a great one! Peace!

[kartiksingh]

You shouldn't train full body you won't recover
Jeff: hold my kiwi

[abrahamescobar]

Jeff frowns after he smiles to prevent muscle imbalances

[lanner]

1. Bench Press [Week1: 3x3 @85%, W2: 3x5 @80%, W3: 3x3 @87.5%, W4: 3x5 @82.5%]
2. Low-to-High Cable Flye 3x15 @ RPE 9
3. Romanian Deadlift: 3x12 @ RPE 7
4. Chest-Supported Row: 3x15 @RPE 7
5. Standing Arnold Press: 3x12 @PRE 7-8
6. Tricep Pressdown: 3x15 @RPE 8-9
7. Smith Machine Shrug: 3x12 @RPE 8-9

[angelosorio]

Everybody: full body is terribl-
Jeff: I’m doing full body
Everybody: full body is the best!

[JourneyToJacked]

Have to superset the Chest-Supported Row with a Literature-Supported Press

[creativeilya]

Jeff, I remember when you starting working with your brother and your channel went from like 10k subs to this... As an exercise scientist (back then I was still in high school) I looked up heavily to guys like you and Eric Helms who not only walk the walk, but have the education to back up their talk. You deserve all the recognition and revenue for your dedication and hard work, as well as your humility I hope that part of you never changes as your brand continues to grow.


Well wishes and keep grinding!

[Fern]

I'm on week 3 of the full body workout routine. Feeling great, soreness is starting to be less and less with each workout. And not having a full leg day is a true blessing.

[ccb]

I just want to say, I'm so happy that Jeff is getting the recognition he deserves. One of THE best fitness channels on YT.

[stephenfaul]

For everyone interested in this program, I'm on week 7 and HIGHLY recommend. You do spend a little more time in the gym but everything is broken down so well and it's a very fun routine.

[Krahnin]

Glad you showed some of these off. Been doing the low to high flys starting from a much lower point than what you depicted. Thanks for the video!

[jamiehay]

It's amazing how we get this all for free!!!

[lorenzfleischhacker]

Currently on week 3 of your program and in loving it so far!

[tannerschmidt]

on week 3 of this program and absolutely loving it. week 1 is intense cuz you're sore af but your body quickly learns to recover faster. my strength is getting noticeably better every week! i defs plateaued with the bro splits so this shock to my body has been immense. thanks jeff! maybe see you at body and soul some time ;)

[Malfunkn]

I watch this playlist every week. Doing a makeshift home thing. Thanks Jeff. Great full-body playlist.

[CRRidR]

I’ve been following your workout splits for awhile and so far I like this one the most

[notjacknapier]

Love you man, you doing a lot for us.

[MahdSani]

Really loving this program Jeff, keep it up!

[NaturalHypertrophy]

1:18 That's one thing that flies over a lot of bodybuilders heads. Staying in higher rep ranges forever will effectively result in more tonnage moved but can also lead to stagnation. Throwing in some lower rep ranges (especially at the start of the workout) will boost overall strength and allow you to get more volume in later with higher weights, leading to increased hypertrophy gains.

[mokoz]

Love how informative these are! Keep it up!