The Jeff Nippard Upper Lower Split | The Ultimate Guide!


Jeff Nippard Upper Lower

Are you curious about the Jeff Nippard upper lower split?

Do you want to know Jeff Nippard uses upper body / lower body workouts to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Jeff Nippard upper / lower split to take your training to the next level!

Introduction

  • Part 1: Upper Workout #1
  • Part 2: Upper Workout #2
  • Part 3: Lower Workout #1
  • Part 4: Lower Workout #2

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

He uses a variety of training splits in his workout programs, including the classic upper / lower split!

Jeff Nippard says the upper / lower split is a great way to train, because it reduces overlap between muscle groups. It also lets you train each muscle group up to 3 times per week, which he says is a very science-based way to train!

Here is what Jeff Nippard’s 6-day upper / lower split looks like. Check it out:

The Jeff Nippard 6-Day Upper / Lower Split

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Upper Body
  • Day 4: Lower Body
  • Day 5: Upper Body
  • Day 6: Lower Body
  • Day 7: Off

Jeff Nippard says these high-frequency upper / lower workouts are perfect for anyone looking to build size and strength… but especially the serious drug-free athlete!

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

Jeff Nippard Upper Body Workout #1

  • Exercise A1: Barbell overhead press, 2 sets of 4 reps
  • Exercise B1: Pull up (wide / overhand grip), 3 sets of 6 reps
  • Exercise C1: Bench press (medium grip), 2 sets of 10 reps
  • Exercise D1: Seated cable row (wide / overhand grip), 3 sets of 12 reps
  • Exercise D2: Incline dumbbell lateral raise, 3 sets of 15 reps
  • Exercise E1: Cable crossover, 3 sets of 20 reps**
  • Exercise E2: Standing cable rope face pull, 2 sets of 20 reps
  • Exercise F1: Standing DB curl (supinating grip), 3 sets of 12 reps
  • Exercise G1: Neck extension, 3 sets of 20 reps

**Perform 10 reps with a low pulley position, then immediately perform 10 reps with a mid pulley position

Here is the training video:

Talk about an intense workout!

Jeff Nippard almost always starts his upper body workouts with a basic compound movement, like the barbell overhead press or the bench press.

For this workout, he chose the barbell overhead press as his weapon of choice.

After that, he performed a variety of compound accessory exercises such as pull ups, the bench press, and seated cable rows.

Here is Jeff talking about his decision to use pull ups over pulldowns in his routine:

“While there was no difference in lat activation between pull ups and pull downs, the pull up did come out on top for the biceps and the spinal erectors.

Both a pull up and a pulldown can have a place in your routine.

However, you can make the case that if you are leaving a pull up out of your routine, then you might be leaving some back thickness gains on the table.”

For the bench press, Jeff chose to use a medium grip, rather than his favorite wide grip.

He says the medium grip is better for overall triceps activation, and is a great complement to the barbell overhead press.

“One of the main advantages of the close grip bench press from a physique development perspective is that it does target the upper chest better than a wider grip.

EMG studies show that a narrow grip leads to stronger activation of the clavicular head.”

After his heavy compound accessory movements, Jeff performed a variety of isolation exercises for the rest of his upper body, including lateral raises, cable crossovers, face pulls, dumbbell curls, and weighted neck extensions.

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

Jeff Nippard Upper Body Workout #2

  • Exercise #1: Bench press, 2 sets of 2 reps
  • Exercise #2: Standing overhead press, 4 sets of 4 reps
  • Exercise #3: Pull up (wide / overhand grip), 5 sets of 6 reps
  • Exercise #4: Bench press (close grip), 3 sets of 11 reps
  • Exercise #5: Pendlay row, 3 sets of 10 reps
  • Exercise #6: Deficit push up, 2 sets to failure
  • Exercise #7: Band pull aparts, 2 sets of 30 reps
  • Exercise #8: Concentration curl, 3 sets of 10 reps
  • Exercise #9: Supine neck curls, 3 sets of 20 reps
  • Exercise #10: Seated neck extension, 3 sets of 10 reps

Here is the training video:

Talk about an intense workout!

For this routine, Jeff Nippard used his all-time favorite chest exercise: the bench press.

He performed 2 heavy sets of 2 reps, and then moved onto his other heavy accessory exercises, like the overhead press and pull ups.

For his accessory exercises, Jeff Nippard says that he sticks with lighter weights around 70-80% of his 1-rep max. He says these higher-rep sets are great when your main goal is muscular hypertrophy rather than brute strength.

“When I do a bodybuilding type phase, I will do most of my sets in the 70-80% of my 1-rep max zone.

Fairly light weights as far as powerlifting standards are concerned, but that’s just because I can accumulate more volume in that intensity zone.”

That concludes our discussion of Jeff Nippard’s upper body workouts!

Now let’s take a closer look at how he structures his lower body routines. Here is one of Jeff’s squat-focused lower body workouts. Check it out:

Jeff Nippard Lower Body Workout #1

  • Exercise #1: Back squat, 3 sets of 8 reps
  • Exercise #2: Walking DB lunges, 3 sets of 15 reps
  • Exercise #3: Front DB step ups, 3 sets of 15 reps
  • Exercise #4: Swiss ball reverse hyperextension, 3 sets of 20 reps
  • Exercise #5: Cable hip abduction, 3 sets of 10 reps
  • Exercise #6: LLPT planks, 3 sets of 30 second holds

Here is the training video:

Talk about an intense workout!

Jeff Nippard starts this workout with his all-time favorite quadriceps exercise: the back squat!

He performs 3 brutal sets of 8 reps, and then moves onto his different accessory exercises, like lunges, back extensions, and step ups.

Here is Jeff talking about lunges, one of his favorite accessory exercises for the quadriceps:

“I actually think walking lunges are one of the most underrated lower body exercises. A lot of people talk about squats and hip thrusts, but the lunge is an incredible overall lower body movement.

Glutes, quads, and hamstrings, and even a little bit of calves as well. My top 2 underrated lower body exercises are the lunge and the trap bar deadlift.”

This is great advice by Jeff Nippard!

Walking lunges are definitely one of the best overall accessory exercises that you can perform for your lower body.

Of course, Jeff Nippard is also a big fan of the deadlift. Here is how he likes to structure his heavy deadlift-focused lower body workouts. Check it out:

Jeff Nippard Lower Body Workout #2

  • Exercise #1: Sumo 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 starts this workout with the deadlift.

He performs 2-4 sets of 5 reps using a dual-factor progression model, where you increase the number of sets at each workout.

Unlike Chris Bumstead, Jeff says that you can deadlift using either a sumo or conventional stance.

“You can pull either sumo or conventional.

However, if you’re accustomed to always pulling with one variation, it may not be a bad idea to switch to the other for the next month or two, to experiment and strengthen any weak points as well.”

This is great advice!

Many of the world’s greatest powerlifting coaches, including Louie Simmons, found that alternating between the conventional and sumo stance is a great way to blast through training plateaus.

Conclusion | The Jeff Nippard Upper Lower Workout!

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

He uses a variety of “science-based” training splits, including the 6-day upper lower split to get bigger and stronger and blast through training plateaus!

If you are looking for a new upper lower workout to shock your body into growth, then let it be the Jeff Nippard upper lower workouts.

They 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!

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. 

Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

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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