The Most Effective Full Body Workout: Leg Focused

Get my new Full Body Training Program

More details on the 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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SUGGESTED VIDEOS

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

Watch my Sumo Deadlift technique tuesday video:

Dean Somerset's video showing lat engagement in the deadlift

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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 $$

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‣ 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

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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.

[Meta-eibj]

1. Reset Deadlift: 3x5 @75% 1RM
2. Weighted Dip: 3x8 RPE8
3. Leg Extension: 3x20 RPE9
4. Unilateral Pulldown: 3x12 RPE7
5A. Rope Facepull: 3x15 RPE8
5B. Overhead Tricep Extension: 3x15 RPE8
5C. Egyptian Lateral Raise: 3x15 RPE8

[chrisbreaktherules]

Reset deadlift 0:33
Weighted DIP 4:18
Leg extension 5:29
Unilateral pull down 6:51
Rope face pull 8:06

[NaturalHypertrophy]

Jeff the type of guy to study the most scientific way to eat an apple

[yuricosta]

1. Reset deadlift: 3x5 @75% 1RM
• Week 1 : 3x5 @75% 1RM
• Week 2 : 4x2 @85% 1RM
• Week 3 : 3x5 @77.5% 1RM
• Week 4 : 4x2 @87.5% 1RM
2. Weighted dip: 3x8 RPE 8
3. Leg extension: 3x20 RPE 9
4. Unilateral pulldown: 3x12 RPE 7
5. Giant superset:
• Exercise 1 : Face-pulls 3x15 RPE 8
• Exercise 2 : Egyptian lateral raise 3x15 RPE 8
• Exercise 3 : Cable overhead triceps extension 3x15 RPE 8

[gerardgeuss]

YO CONGRATS ON 2 MIL MY GUY
Edit: you totally deserve every bit of it, everyone appreciates the work you do for the community man

[AlecGunterTTV]

FINALLY OMG. I've been improvising the last 2 days for weeks while I wait for your book to come in. Thanks so much Jeff! ♥️

[dead-x]

for me
0:33 Reset Deadlift: 3x5
4:18 Weighted Dip: 3x8
5:29 Leg Extension: 3x20
6:51 Unilateral Pulldown: 3x12
8:06 Rope Facepull: 3x15
8:42 Overhead Tricep Extension:
9:10 Egyptian Lateral Raise: 3x15

[NaturalHypertrophy]

1:13 I hereby disavow the touch-and-go deadlift as a bodybuilding technique, we're good people who abide by the rules of the full reset, crossfit can have this one too

[AnthonyVenmans]

*Jeff, Sumo Deadlift versus Trap-bar Deadlift versus ''Regular'' Deadlift?*
Would be nice to hear your opinion and/or a full video about it!

[bverenz]

JEFF, When is Episode 5 coming out? Looking forward to it! Thanks

[daruthisonfire_]

At ~2:50 I was like oh I’m 5’4” I’d prefer conventional rather than sumo and then you talked about femur length and I have long legs and short torso and I’ve never had a video make me think so much in a good way lmao 💘

[crustusignatius]

Please do a video on recovery/stretching after heavy squats and deadlifts. A focus on spine health would be helpful. Really appreciate the content!

[Jay-week]

Without realising it was something, I always deadlift off the floor for every rep as I like to feel set up correctly.

[GerardoGonzalez-jcje]

Jeff: delayed the upload till gyms open up again.

Government: shutting down gyms again

[johannessax]

I just started the program 3 days ago so tomorrow is day 4. Perfect timing jeff!!! So far no doms. I love the full body pumps. Stay healthy m8💪

[DrSwole]

Deadlifts get a bad rap from bodybuilders but I think the issue mainly lies in the high amounts of fatigue produced when you get really strong. Deads are still a great option for most beginners and intermediates 👌🏼

[NicksGotBeef]

Currently running your full body high frequency. And loving it. Getting some nice results. At week 5 now. I have been adding in a few more isolations esp of the tricep long head and biceps. And also feel it needs a little more lat work for me. So have been adding in some more, and normally unilateral lat pulls.

[geraldesterman]

Didn't congratulate you on IG, but let me do so here : Congratz on hitting 2 Million Subscribers Jeff!

Been with you since Picture Fit recommended your channel a few years ago and you have just gotten better.

Here's to your next Million.

[kaesenjk]

I’ve been waiting for a Jeff upload for a few days im obsessed lol

[michaelbauer]

I watched these videos and was pretty excited about the workout. I went to the website and purchased the 10 week program. It is a well planned workout but it does vary from the videos. Just in case anyone else was thinking of buying the program.