The Best Science-Based Full Body Workout: BACK Focused

Get my new Full Body 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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Help SUPPORT the channel by:

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 Rashaun R and me 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.

[one_thirdlifecrisis]

0:39 pull-ups 3x6 RPE 8
2:25 Humble row 3x10 RPE 7-8
3:14 leg press 3x15 RPE 7-8
4:34 standing calf raise 4x8 RPE 8
5:14 cable upright row 3x10 RPE 8
6:34 hammer curls 3x10 RPE 10

[ablatif]

2:41 I like how Bro Jeff has Airpods and headphones on at the same time to show dominance

[metallic]

0:39 pull-ups
2:25 Humble row
3:14 leg press
4:34 standing calf raise
5:14 cable upright row
6:34 hammer curls

[DrSwole]

Science applied: the best Jeff Nippard series 🔥

[SortaHealthyTrainerEducation]

I’m six weeks into the program and loving it so far! I’m getting very solid results as well. At some point soon I will post a progress video. Thanks for the content!

[Unonuffinjonsnew]

Hey Jeff, so I’ve been doing your push pull program for the past 3 months and I just want to thank you for saving my life! My depression was at an all time high before I started and now it’s nearly nonexistent. It’s to the point where I dread rest days because I’d rather be lifting! Thank you so much man!

[tviperjester]

once you get the hang of the full body splits it’s my favorite way of training and it fits perfectly for those of us who 5x day splits i.e on weekdays off weekends. In the past two months on this routine I have put on muscle and increased strength .. but one of the most impacts I found is that my lagging parts are catching up and I feel like this is a great way to get good symmetry.

[martincianni]

1. Weighted pull-ups 3x6
2. Humble rows 3x10
3. Leg press 3x15
4. Standing calf raise 4x8
5. Cable upright row 3x10
6. Hammer curl 3x10

[moustafamortada]

Weighted pull-ups: 3x6 @RPE8
Humble row: 3x10 @RPE7-8
Leg press: 3x15 @RPE7-8
Standing calf raise: 4x8 @RPE8 (or superset with press)
Cable upright row!: 3x10 @RPE8
Hammer curl: 3x10 @RPE10

[kaylagamez]

Just started week 7 and my progress is moving along faster than any other program I’ve purchased from any other influencer. Admittedly I ignored your advice of not doing the program if you’re not a seasoned lifter but I’ve watched your technique Tuesday vids before hitting the gym and it’s helped a ton. I was “lifting weights” on and off the past 3 years with no real progress to show for it until now. I’ve noticed the most difference in my legs and my biceps 💪🏼 the plan being so different from the standard bro split has kept me interested enough to actually look forward to my workouts and it dropped my likelihood of skipping a certain workout to zero

[the_bruce_wayne]

1- 0:38 weighted pull-up
2- 2:23 humble row
3- 3:14 leg press
4- 4:34 standing calf raise
5- 5:14 cable upright row
6- 6:34 hammer curl

[ironmaiden]

I am excited to be starting this 10 week program next Monday October 23, 2023!

[MrSalal]

I know gyms are closed, but jeff man i need the remaining part 4 and 5 of this program :(
i have a home gym and im following this program, i needed it to finish.

[ALKMST]

I just finished week 6 of your full body program, and I gotta be honest, these have been the best gains I’ve made in years. 😎👍🏻

[Brockthedog]

I love that full body workouts are getting more attention and not just as a beginner workout method. If you commit to them they get you more volume per week and keep you more symmetrical. Plus if you miss a day now your whole split routine is not destroyed since it’s always full body. An easy way to set up a solid routine is to do this. Squat. Deadlift. Bench press. Overhead press. Pull-ups. Rows. For workout variety, do variations of each of those exercises to set up new routines. But keep these basic and traditional compound moves. Add a focus accessory move like curls, triceps or calves or whatever you need work on if you want. And you can decide if some days you want more weight, fewer reps or lower weight higher reps. You can do them in sets, supersets or circuits. It’s really pretty easy.

[jaysi]

It's crazy I seen all these fitness youtubers fall off or just stagnant for years in term of views and subscribers.
But your content actually kept me interested the whole time. Not just your B-roll but having images over your speech and smooth transition. The amount of effort put in a video is crazy.

[Isoh_hoops]

Heading into week 9 this coming Sunday and have been loving the full body workouts. It’s a nice change and keeps you on your toes

[siddhantkamat]

Watching Jeff's videos makes me feel warm and safe for some reason.

[hithere]

I'm waiting for that posing technique video

U can do a technique Tuesday for posing and every Tuesday there's a new pose or 2

[radiationshepherd]

Good old Jeff. This series is helping me get back into working out after months of low motivation to plan my own workouts