The Jeff Nippard Deadlift Workout | The Ultimate Guide!


Jeff Nippard Deadlift

Are you curious about the Jeff Nippard deadlift program?

Do you want to know Jeff Nippard trains the deadlift for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Jeff Nippard deadlift program to take your training to the next level!

Introduction

  • Part 1: Deadlift Workout #1
  • Part 2: Deadlift Workout #2
  • Part 3: Deadlift Workout #3
  • Part 4: Deadlift Workout #4

Jeff Nippard is one of the biggest names in the fitness industry, and it’s easy to see why.

He has an incredible physique, and he is every bit as strong as he looks! One of Jeff Nippard’s best lifts is the deadlift. He has deadlift over 500 pounds for reps and made it look easy!

So how did Jeff Nippard build his deadlift?

Was it a secret training routine, or is he just gifted for lifting heavy weights off the ground?

Jeff Nippard trains the deadlift 1-2 times per week using heavy weights and low reps. He likes to perform the deadlift first in his workout, as research shows this is the best way to build maximal strength.

Jeff Nippard has a variety of training splits that he uses to train the deadlift:

The Jeff Nippard Training Splits

  • Option #1: Full Body
  • Option #2: Push Pull legs
  • Option #3: Upper Lower

Jeff Nippard says that all of these splits are effective for building a huge deadlift.

When Jeff uses the full body split, he performs the deadlift plus different accessory exercises for his upper and lower body. However, when he uses one of the other splits, he trains the deadlift on his lower body day, without any upper back assistance work.

Let’s start by looking at Jeff Nippard’s full body deadlift workouts. Check it out:

Jeff Nippard’s Full Body Workout #2

  • Exercise #1: Sumo deadlift, 4 sets of 2 reps**
  • Exercise #2: Bench press, 3 sets of 6-8 reps
  • Exercise #3: Hip abduction, 2 sets of 15-20 reps
  • Exercise #4: Weighted pull up, 3 sets of 5-8 reps
  • Exercise #5: Standing calf raise, 2 sets of 10-12 reps

**Performed at 85% of your 1-rep max.

Here is the training video:

Talk about an intense workout!

Jeff Nippard starts this workout with some heavy sets on the deadlift. He performs 4 sets of 2 reps with 85% of his 1-rep max.

Jeff says that using percentages on your deadlift workouts is super important, as you don’t want to go too heavy and burn out your central nervous system.

If you watch the video, you will see that Jeff doesn’t use a belt for his first few sets. Check it out:

“You may notice that I’m not wearing a belt for these sets.

There’s 2 main reasons for this. First, lifting belts will make the lift more challenging.

Secondly, I just like doing beltless work from time to time so I don’t get too reliant on it.”

This is great advice!

Many of the greatest strength coaches in history like Charles Poliquin also believed that training without a lifting belt is a great way to strengthen your core muscles.

After the deadlift, Jeff moved onto a variety of accessory exercises, including the bench press, the hip abduction machine, weighted chin ups, and calf raises.

Jeff is training his lower body 5 days per week, so he doesn’t feel the need to perform lots of lower body exercises each workout. Instead, he performs 1-2 lower body accessory exercises on each of his training days.

Here is another one of Jeff Nippard’s full body deadlift workouts that you can try. Check it out:

Jeff Nippard’s Full Body Workout #4

  • Exercise #1: Deadlift, 2-3 sets of 2 reps
  • Exercise #2: Paused bench press, 2 sets of 5 reps
  • Exercise #3: Humble row, 3 sets of 10 reps
  • Exercise #4: Nordic ham curl, 2 sets of 6-8 reps
  • Exercise #5: Incline shrug, 3 sets of 15-20 reps

**Performed at 70-80% of your 1-rep max. Pause for 2-3 seconds with the weight 2 inches off the floor on the concentric range of each rep. See the video below for more details.

Here is the training video:

Talk about an intense workout!

This workout follows a very similar format to the previous one.

Jeff Nippard performs 2-3 sets of doubles on the deadlift, then some heavy bench press sets, and then a few accessory exercises.

For this workout, Jeff wants you to use a lower training percentage and perform isometric pauses with the weight 2 inches off the ground.

“I’m doing deadlifts with a 2-3 second pause on each rep, as soon as the plate leave the floor. And the idea here is that you’re forced to maintain proper body mechanics through the lift.”

This is an interesting way to build starting strength in the deadlift!

The isometric holds eccentrically overload your lower back, and eccentric training is one of the absolute fastest ways to stimulate size and strength gains.

After the heavy deadlifts, Jeff moves onto the rest of his accessory exercises for his upper and lower body.

This concludes our discussion of Jeff Nippard’s deadlift-focused full body workouts! Now let’s look at Jeff Nippard’s deadlift focused lower body workouts. Check it out:

Workout #2 (posterior chain focused)

  • Exercise #1: Deadlift, 2-4 sets of 5 reps
  • Exercise #2: Box squat (wide stance), 3 sets of 8-10 reps
  • Exercise #3: Barbell hip thrust, 3 sets of 12 reps
  • Exercise #4: Leg extension, 3 sets of 20 reps
  • Exercise #5: Seated leg curl, 3 sets of 20 reps
  • Exercise #6: Seated calf raise, 4 sets of 8 reps**
  • Exercise #7: Ab wheel rollout, 3 sets of 8 reps

Here is the training video:

Talk about an intense workout!

Jeff Nippard performs a total of 7 exercises for his lower body, including deadlifts, box squats, hip thrusts, and a variety of isolation movements.

Of course, Jeff Nippard starts this workout with the deadlift!

He performs several heavy sets of 5 reps using his favorite “double progression model.” Check it out:

“I like this volume focused double progression for technical lifts like the deadlift, overhead press and even the pull up because it gives you more practice with the lift and it helps with size gains because of the increased volume.”

Jeff Nippard says that you can perform the sumo or conventional deadlift in this routine – the choice is up to you.

He believes that both variations have their advantages, and for optimal results, you should alternate between the two in your training program.

“You can pull either sumo or conventional. However, if you are accustomed to pulling with one variation then you may want to switch to the other one for the next month or two.”

Here is another one of Jeff Nippard’s deadlift-focused lower body workouts that you can try. Check it out:

Deadlift-Focused Lower Body Workout #2

  • Exercise #1: Back squat, 3 sets of 4 reps
  • Exercise #2: Romanian deadlift, 4 sets of 10 reps**
  • Exercise #3: Walking alternating DB lunge, 3 sets of 8 reps****
  • Exercise #4: Leg extension, 3 sets of 10 reps******
  • Exercise #5: Lying leg curl, 3 sets of 20 reps********
  • Exercise #6: Leg press calf raise, 3 sets of 15 reps
  • Exercise #7: Cable rope crunches, 3 sets of 15 reps

**Use a 4-second lowering phase on each rep

****Perform 8 reps per leg, then use 50% lighter dumbbells and perform 8 more reps per leg

******Lift the weight with 2 legs and lower the weight down with 1 leg. Perform 10 total reps on each leg. Alternate which leg is lowering the weight down on each rep.

********Perform 8 reps with a 3-second lowering phase, then immediately perform 12 partial reps in the mid-range position.

Here is the training video:

Talk about an intense workout!

Jeff Nippard actually uses this as a squat-focused workout, but he follows up the squat with some heavy Romanian deadlifts.

He says you should use a 4-second lowering phase on this movement to increase the time under tension of the set, as well as build up your eccentric strength on the movement.

“The research on accentuated eccentrics hasn’t shown a hypertrophic benefit so far, I think there is still merit to using them. Slowing down the negative lets you get a better hypertrophic stimulus with lighter weights.”

This is great advice, as eccentric training is one of the best tools you can use to build size and strength!

Conclusion | The Jeff Nippard Deadlift Workout!

Jeff Nippard has a massive deadlift, and it’s easy to see why. He trains the deadlift first in his workout.

t using a variety of routine formats, including full body workouts and lower body focused workouts. If you are looking for a new routine to bring your deadlift back to life, then let it be the Jeff Nippard deadlift workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“If my mind can conceive it, and my heart can believe it—then I can achieve it.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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