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Welcome to my breakdown of Jeff Nippard’s workout routine. 

When it comes to fitness YouTubers, there are definitely different levels of credibility. You can’t trust just anyone’s advice.

Some channels and personalities take the scientific approach, providing sound information based on research and training from experts in the field of sports science.

One of the most popular channels using this style is that of Jeff Nippard. Nippard’s a Canadian YouTuber with over three million subscribers and counting.

As a past winner in both professional bodybuilding and powerlifting competitions, Jeff is a respected influencer in the online fitness community.

This article provides an overview of his approach to fitness, including his thoughts on training, nutrition, and supplementation. I’ll even share a Jeff Nippard workout program you can follow yourself.

Jeff Nippard Current Bio and Stats

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After finding a passion for training at a young age, Jeff Nippard became a competitive natural bodybuilder and also competed in international powerlifting.

Jeff founded his YouTube channel in 2014, having since accrued over 3.3 million subscribers and close to 400 million views.

Nippard is popular for his research-based approach to training, friendly, down-to-earth personality, and of course, his impressive physique.

  • Age: 31
  • Height: 5’5” (164cm)
  • Weight: Approx. 163lbs (74kg)
  • Date of Birth: October 6, 1990
  • Occupation: Fitness Youtuber
  • Career: Professional bodybuilder, powerlifter
  • Notable Achievements:
    • 3.3 million+ Youtube subscribers
    • Mr. Junior Canada 2012
    • Canadian National Bench Press Record 2014

Jeff Nippard Workout Fundamentals

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Jeff Nippard has spent years learning about resistance training, not only as part of his university studies but from some of the best coaches in the game.

Because of this, Jeff has a systematic approach to how he undergoes any strength training program.

Here are some of the foundational elements of training according to Jeff Nippard:

  • Safety and sustainability: Learning proper technique, appropriate weight selection, recovery
  • Effort and intensity: Pushing hard, going to failure on last set, isolation, having a spotter
  • Progressive overload: More weight, higher reps, increased effort
  • Training variables: Volume, frequency, training splits

This video is the first in a series about Jeff’s fundamental approach to training, whether it be for strength or mass.

Jeff Nippard Workout Routine

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Jeff Nippard workout routine

Whether it be his own current training program or an official Jeff Nippard workout routine for muscle and strength, you can be sure that Jeff has his programs well-researched.

Across his YouTube channel are many different training splits that Jeff has experimented with, depending on his goal.

As both a natural bodybuilder and powerlifter, Jeff may be striving to build muscle, get stronger in the big lifts, or optimize recovery while cutting weight. 

Some of Jeff’s more popular workout series include his Push Pull Legs program, his high-frequency Full-Body training, and his Powerbuilding Program.

Jeff Nippard Workout Plan

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The following Jeff Nippard workout program examples are a PPL split and a full body workout.

Both are sessions that make up part of his overall PPL program, a six-day per week schedule, and his full-body training, which involves five training days per week.

Take a look at Jeff’s “science applied” series on full body training for more examples of his workouts.

Jeff Nippard Push Pull Legs Program

Push Day

ExerciseSets x RepsRest
Bench Press3×82-3 mins
Machine Shoulder Press3×122-3 mins
Dips3×12-151-2 mins
Skull-crusher3×8-101-2 mins
Cable Lateral Raise3×121 min
Cable Tricep Kickback3×20-301-2 mins

Pull Day

ExerciseSets x RepsRest
Weighted Pull-up3×63-5 mins
Seated Cable Row3×10-122-3 mins
Cable Pullover3×15-201-2 mins
Alt. Hammer Curls3×8-101-2 mins
Incline Curls2×12-151-2 mins

Legs Day

ExerciseSets x RepsRest
Back Squat3×43-5 mins
Romanian Deadlift3×102-3 mins
Single Leg Press3×151-2 mins
Leg Extension3×10-121-2 mins
Seated Leg Curl3×10-121-2 mins
Standing Calf Raise3×10-121-2 mins
Decline Crunches2×10-1230 sec
Long-lever Plank2×30 sec30 sec

Weekly Schedule 

Monday: Push

Tuesday: Pull

Wednesday: Legs

Thursday: Push

Friday: Pull

Saturday: Legs

Sunday: Rest

Jeff Nippard Full Body Workout

ExerciseSets x RepsRest
Barbell Squat4×43-5 mins
Incline DB Press3×82-3 mins
Lying Leg Curl3×101-2 mins
Lat Pulldown3×101-2 mins
EZ-Bar Curl3×121-2 mins
Hanging Leg Raise3×121 min

Weekly Schedule 

Monday: Full body (legs focus)

Tuesday: Full body (back focus)

Wednesday: Full body (chest focus)

Thursday: Full body (arms focus)

Friday: Full body (shoulders focus)

Saturday: Rest

Sunday: Rest

Jeff Nippard Dieting and Food Preferences

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Jeff Nippard program

Like any experienced lifter, Jeff Nippard knows the importance of nutrition in supporting training goals.

While trying many diets over the years, Jeff has accrued a substantial knowledge base when it comes to dieting, whether it be for gaining mass or shedding body fat for a show.

This video is one example of a day of eating when “lean bulking,” or building muscle mass while minimizing (or losing) fat.

Meal Preferences

  • Breakfast: Eggs, bacon, hash browns, kiwi fruit
  • Lunch: Chicken sandwich, fruit
  • Dinner: Chili with ground turkey
  • Snacks: Protein shake, fruit
  • Late night: Cottage cheese, low-calorie crackers, fruit

Jeff Nippard Diet Plan

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Jeff Nippard diet plan

Jeff Nippard has many videos explaining different diets he has used, both for bodybuilding competitions and for phases where he wants to go bear mode.

Jeff has developed a more flexible approach to dieting after years of tracking food. He’s happy to enjoy his meals as long as they meet certain macronutrient requirements.

Check out this video of Jeff breaking down one of his old contest-prep diets, with some improvements he would make today.

Meal 1

  • Scrambled eggs
  • Kiwi fruit
  • Hash browns
  • Bacon
  • Goat cheese

Meal 2 (Pre-Workout)

  • Chicken sandwich
    • Chicken breast
    • Shredded cheese
    • Mayo
    • Spinach
  • Blueberries
  • Banana

Meal 3 (Post-Workout)

  • Oats
  • Whey/casein protein blend

Meal 4

  • Chili
    • Ground turkey
    • Chickpeas
    • Kidney beans
    • Peppers
    • Garlic
    • Shredded cheese

Meal 5

  • Cottage cheese
  • Wheat crackers
  • Kale salad
  • Potato puff crisps


Calories: 2800 kcals

Protein: 225g

Carbohydrates: 300g

Fats: 75g

Jeff Nippard Supplement Preferences

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Jeff Nippard workout program supplements

An important consideration in undertaking Jeff Nippard’s training program is the supplements used to enhance training and recovery.

Jeff has tried more supplements than the average gym goer over his years of training. As such, he has a respectable knowledge of how supplements work and if they are legit.

Here is a breakdown of Jeff’s top picks for training supplements backed by science:

Jeff Nippard Supplement List:

  • Caffeine
  • Glutamine
  • Creatine Monohydrate
  • Fish oil
  • Multivitamin
  • Vitamin C
  • Beta-alanine
  • Whey protein
  • Casein protein
  • Pre-workout

Final Thoughts

So, what do you think of our breakdown of Jeff Nippard’s workouts, eating philosophy, and supplement use? 

Even if you’re not looking to enter a competition, he offers some sound advice with science behind it. 

Plus, he uses workout splits a lot of us are familiar with and can pretty easily modify to suit our goals and abilities. 

Let us know your favorite Jeff Nippard workout routine – and your experience with the example programs – in the comments.

If you have any friends or family who want to know more about Jeff Nippard and his approach to fitness, share this article with them also.


How often does Jeff Nippard work out?

Jeff Nippard trains on different schedules, depending on his current goals.

As a general rule, Jeff trains 5-6 days per week, with the appropriate training splits and recovery methods in place to support a higher training load.

How many days a week does Jeff Nippard work out?

As a fitness professional, Jeff Nippard does train quite frequently, but always with a purpose behind his approach.

For example, a Jeff Nippard full body workout plan might involve five training days per week, while the Jeff Nippard push pull legs program is a six-day split.

Whether this frequency is appropriate for you depends on your training status, goals, and other factors like injuries or a busy schedule.

What is Jeff Nippard’s split?

As an advanced-level lifter, Jeff Nippard changes his training split several times a year.

His latest program is the Powerbuilding phase 3.0, a program built on increasing strength in the powerlifts while also building muscle mass.

This program can be done either as a four-day or five-day per week training split.

What does Jeff Nippard do for a living?

Jeff Nippard is a professional YouTuber with over three million subscribers. His social media channels have several sponsors.

He also has many fitness programs for sale on his official website.

Is the Jeff Nippard PPL program good? 

The Jeff Nippard program for push pull legs is a quality, research-based approach to this popular three-day split routine.
Jeff’s PPL split features two unique push, pull, and leg days per week, with a chest or shoulder focus for push, lats or traps focus for pull, and quad or hamstring focus for legs.

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