The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

[@JeffNippard]

Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: jeffnippard.com/programs/upperlower I just finished up Week 2 and it is my favourite program I've released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!

[@niravpandya8318]

Sir can you please make a video on " how to properly make by your own your workout plan "

[@jameswilliam9176]

Awesome vid, thanks Jeff. I'm looking to buy the program, but I'm just wondering if it might even be modified without huge loss to be a 4 day program? In your last video you mentioned another 'fundamentals' program for 4 days, but the exercises and slightly more advanced approach in this one seems really nice. It presumably wouldn't be optimal, but do you think you could still hit every muscle well enough running a modified version for 4 days?

[@jeraisnaturalfitness9313]

No triceps? Oops forgot the close grip bench press lol (edited)

[@abdelrahmansallam4101]

Where are them dips jeffy?!

[@nolanjackson7]

@@jameswilliam9176 Don't buy it. You can find it for free on Reddit. Just search fitness guides and then Jeff Nippard. There's a guy with the program in his drive, and you can download it to your drive.

[@01FrozenFuze]

2 x 4 Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42 I am not trying to get tons of likes I need it to skip to some parts.

[@LiteSkin-Dunder]

Legend, Thanks Man

[@01FrozenFuze]

@@LiteSkin-Dunder Sure no Problem Man, I could not find any comments like this so I had to have something to skip to the points. Glad it could help others out! (^_^) Lets stay lean and healthy together!

[@01FrozenFuze]

@@inigoxd I have noticed it and it does get annoying when you cant click to those points.

[@tenzinlekdup3770]

Thank you

[@taushi5390]

Thanks bro! You're a good guy.

[@potemkin505]

"Holding up two separate machines at the gym is a bit selfish" - Jeff "The Gentleman" Nippard

[@chuckbuttons0699]

What is he, a Canadian or something? Lol.

[@Megaforceification]

Bro Jeff would be so disappointed with this kind of attitude

[@LostLegend78]

Chuck Buttons yea 😂

[@RealGains]

♦️ IMPORTANT NOTE ♦️ kzbin.info/www/bejne/amnKp39uq9ubabs The food you eat before and after a workout are the most important meals to get results.

[@triplekillerable]

It's not when there is no one at gym tho

[@BlondBomber106]

The only problem with the neck exercise is the risk of becoming too agreeable.

[@Hi_how_r_u_]

Ahahahah

[@woffe8094]

😂😂😂

[@vinuzo9548]

Dont get the joke😡

[@Hi_how_r_u_]

@@vinuzo9548 look up the definition of being agreeable, notice that nodding with head often suggests agreeing, look at the exercise, laugh

[@El_Santo_De_Cerote]

Highly underrated comment 😂

[@themasstermwahahahah]

Jeff Nippard Upper-Lower Workout Split Day 1: Leg 1____________________________________________________________ 1.) Back Squat Week 1: 3x4 Week 2: 3x5 Week 3: 3x6 Week 4: 3x4 + Weight 2.) Eccentric Accenuated RDL 3x10 3.) Walking Lunge Drop-set 3 Sets x 8/8 Reps (Each Leg) 4.) Single Leg Eccentric Leg Extension 3x10 5.) Lying Leg Curl A1: Slow Eccentric: 2x8 A2: Constant Tension: 2x12 6-7.) Straight Leg Calf Raise / Cable Crunch (Superset) 3x15 / 3x15 Day 2: Upper Body 1_____________________________________________________ 1.) Barbell Overhead Press Week 1: 2x4 Week 2: 3x4 Week 3: 4x4 Week 4: 2x4 + Weight 2.) Wide Grip Pull-Ups 3x6 3.) Close Grip Bench Press Week 1: 2x10 Week 2: 2x11 Week 3: 2x12 Week 4: 2x10 + Weight 4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset) 3x12 / 3x15 6-7.) Cable Crossover / Rope Facepull (Superset 2x 10(low) + 10(mid) / 2x20 8.) Supinated Dumbell Curl 3x12 Day 3: Leg 2_____________________________________________________________ 1.) Deadlift Week 1: 2x5 Week 2: 3x5 Week 3: 4x5 Week 4: 2x5 + Weight 2.) Wide Stance Box Squat Week 1: 3x8 Week 2: 3x9 Week 3: 3x10 Week 4: 3x8 + Weight 3.) Constant Tension Barbell Hip Thrust 3x12 4-5.) Leg Extension / Leg Curl (Superset) 3x20 / 3x20 6-7.) Seated Calf Raise / Ab Wheel Rollout 4x 8(pause at bottom) + 8(mid range pulse) / 3x8 Day 4: Upper Body 2_____________________________________________________ 1.) Barbell Bench Press Week 1: 3x6 Week 2: 3x7 Week 3: 3x8 Week 4: 3x6 + Weight 2.) Weighted Wide Grip Pull-up 3x8 3.) Barbell Floor Press 2x 8-10 4.) Unilateral Cable Row 3x12 5.) Arnold Press 2x12 6.) Reverse Pec Deck 2x 10(slouch for rear delt isolation) + 10(straight back and squeeze shoulder blades) 7.) Rope Elbow Extensions 3x 7(bottom range of motion) + 7(top ROM) + 7(full ROM) 8.) Constant Tension Preacher Curl 2x 15-20

[@danwilkinson7506]

Fucking legend 👍🏻

[@rudranshpunjabi2970]

Omg Ur the goat btw do u know if this workout is for muscle building only or strength as well

[@LocalFloridaMan24]

Thank you bro. Was looking for exactly this. God bless

[@Cookiekeks]

@@rudranshpunjabi2970 both

[@Serban944]

Day 5 and 6? :))

[@HenriCL]

can't believe this content is for free

[@teammmx]

believe it big boy

[@motovlog8746]

You have the pdf?

[@mahdialobaidy6887]

Shut up

[@jesussaves7615]

🤫

[@dianamendoza6829]

@@motovlog8746pdf? 😮please share

[@doesntmatter397]

2 x 4 Barbell Overhead Press (see video for unique progression details) 3 x 6 Wide Grip Pull-ups 2 x 10 Close Grip Bench Press SUPERSET: A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls + any weak point prioritization exercises (guide is in his workout plan)

[@coachingpro3616]

Best workout motivation music on kzbin.info/www/bejne/enivaaywgZmSrJY

[@fedelercari]

You forgot the neck work(really importart)

[@Carlos.Rivera]

Tnx, saved time

[@etnchn]

Thank you!

[@finleyashforth1158]

That seems really low volume

[@jonc804]

I died when he pulled out that neck training apparatus 💀

[@nathanieladonispondwa]

Jonathon Corbello 😂😂apparatus

[@matzes3665]

Hannibal Lecter immediately ordered one 😂

[@j.l.5966]

Getting one too. Thank goodness I can do it in the privacy of my home 😂

[@Adrian9987]

I legit thought he was trolling when he mad his neck training vid but he was being legit. It sounds so stupid lol, i personally see it as very risky because you can seriously injure urself if u dont take care.....

[@ThePopTartKids]

Adrian Szilagyi what’s risky is having a weak neck. These neck-trainers help to strengthen your neck muscles and prevent injury to this crucial area. As long as you treat it with care you should be fine. Many professional athletes use the same exercise.

[@wasbii22]

Yes an upper body so I can keep ignoring my chicken legs love you jeff

[@theundo6891]

Yes!

[@theundo6891]

Fuck those legs wear pants boom leg day has been done. As far as everyone else know hehe

[@georgeheinze3897]

wasbii22 q

[@Vsevolod3788]

@@theundo6891 who the fuck needs legs anyway? we have arms!

[@jjwp-ql5rv]

@@Vsevolod3788 I just call my legs "lower arms" that way, my bro training isn't compromised.

[@LKeyYT]

I like how he just bites his shirt as a pain coping mechanism

[@hypekiller5924]

I did the same as a kid whenever I would see my dad beat my mother to a bloody pulp.

[@buckeyeburl0162]

@@hypekiller5924 what?

[@huebothedog665]

@@hypekiller5924 uh

[@Renzii]

Hype Killer You’re weird kid.

[@jjwp-ql5rv]

@@hypekiller5924 How unusual.

[@espencarson4685]

I would like to see a stretching video. :)

[@dumbbellz6029]

YEEEEES PLEASE

[@kalel8885]

i would like to see a jelquing video

[@alexmeza3594]

He adds them all in his programs you really should buy the legs push pull

[@coachingpro3616]

Best workout motivation music on kzbin.info/www/bejne/enivaaywgZmSrJY

[@anthonys.1152]

He already did one about stretching between sets. Have a look on his channe

[@joshcarey2916]

I'm so glad he hit that topic at 1:07 because I always feel like I can bust out an hard 8 reps on my first set of overhead press, and then after rest my second set I almost always hit failure on the 4th-5th rep using the same weight!

[@paulconnors9255]

Stop asking us if we want to see your dynamic stretching and show us already Jeffrey!

[@stfuarianne]

Seriously Jefferson. Stop beating around the bush.

[@cs3518]

anyday now Geoffrey

[@ShadowIYI]

@@cs3518 still waiting Geoff

[@stricknickland2282]

How have I not heard of this man? So informative and not full of himself like a lot of these body building KZbinrs. He's also not tall and naturally muscular im sure. So he put in the work and knows his stuff. Love it

[@t.a.1681]

Jeff : if you can’t do it maybe consider lowering the weight Gym bros: y’all hear something ????

[@dgrdst5810]

Quite an original and respectable comment Ted. I, Da Greatest; therefore hand you my like!

[@protegegaming7246]

Took 3 days off the gym and most deff gonna try this full upper! Thanks Jeff!

[@zach3541]

Protege Gaming how is it ?

[@mangoduxell2368]

Same bro

[@federicaverdoni7734]

I hope you'll read this comment because I really want to thank you for what you're doing! your channel is probably the best at the moment, together with athlean x, to treat fitness topics accurately!!! the resources I take from you are truly endless; while I'm watching one of your videos I have to pause at least 10 times in order to take note of the most important points I want to search and deepen and, very often, it happens that a few weeks later you share something just about that topic! honestly, THANK YOU for sharing your works of hours and hours of study, applications, and research behind the 10-minute video! I really hope that your popularity will increase more and more and that your videos will inspire generations of "non-bro" gym people :) ps. thanks also for remembering to leave selfishness at home before going to training because occupying two machines in a superset when the gym is full is selfish!

[@YousufS16]

2 x 4 Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42

[@YousufS16]

Lol more than a year later and I still haven’t started…

[@YousufS16]

1.5 months later and I’ve lost 5kg and am going to the gym :)

[@YousufS16]

8 months later and I’ve lost a further 5kg and will start a body recomposition

[@YousufS16]

1.5 years later and I bulked up to 75kg and am losing weight in ramadan

[@ragingrooster9455]

Hey Jeff. Just a small video idea, but I would really like to see a scientific video on pre workout. i.e. how long it takes to kick in and the effect of caffiene and stimulants

[@Devontaye]

Yessss, do this Jeff :D

[@claystar6600]

Yah I’ve heard that caffeine isn’t great due to the fact it’s a vasoconstrictor

[@diddowning2012]

He explained all of this in his top 5 suppliments video in the preworkout part, might be 2 years old but it's 100% still relavent kzbin.info/www/bejne/f4OYm4pvnrOBn9k Anything that isn't mentioned in there he covers in his "are a energy drinks bad for you" video kzbin.info/www/bejne/lZqTn52nnJZpaMM

[@berkazu]

@@claystar6600 The vasoconstriction is mainly in the cerebral cortex (a part of your brain). Even though there is less cerebral bloodflow, this does not translate into less oxygen going into your brain, so don't worry about that. Caffeine might even alleviate a headache through this cerebral bloodflow reduction. As for your muscles caffeine is a vasodilator if anything. Source: examine.com and a background in neuropsychology

[@CD_Detailing21]

@@claystar6600 caffeine is actually a vasodilator which is why you feel jittery after using it

[@its_james_fitness]

A mobility/flexibility/stability routine which can be done in 10 minutes or less would be a blessing. Other Jeff from Athlean X claims that mobility = longevity

[@EnCoReHu]

I like to do yoga for flexibility/stability. There are definitely exercises you can do in the gym, but I found yoga to be efficient and it helps with focusing on your breathing as well. And there's a bunch of youtube channel that give yoga lessons for free.

[@patbl61]

Matthieu Lacourse Try DDPYOGA. You won’t regret it!

[@fynnheinrich6841]

I would love to see a video about stretching, foam rolling and warm up routine because i think it really gets overlooked

[@Hi_how_r_u_]

I just did this workout 1 time and already quadrupled my gains

[@gcg8187]

LOL

[@Exorcist_ali248]

That's a wonderful profile picture

[@imsentinelprime9279]

@@Exorcist_ali248 looks like a minecraft character tho

[@dead-x1491]

(w1:2 x 4, w2:3x4, w3:4x4, w4:2x4+increase weight and repeat) Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42

[@luccas7486]

** Jeff the type of kid to use the neck trainer every time he nods in school so he priorities his neck training **

[@Hosenanzugtasche]

Consider lowering the weight on pull-ups, that's subtle.

[@AverageLifter07]

Consider lowering your height for all around gains.

[@pumperofiron8664]

Catbus Driver I think he was doing weighted pull-ups

[@nemanjamilovancevic7311]

@@AverageLifter07 except for pussycat gains : (

[@janiahtheophile1754]

@@AverageLifter07 umm.... weight training doesn't stunt your growth.

[@funvidsincorporated]

Science Applied CARDIO! (fat burning). Best machines, time of the day, intervals, perhaps what to eat before, etc.

[@justind5742]

Spiffy Lex keep your heart rate between 135 and 145 for 30-60min. Use whatever you like best. Time of day is almost irrelevant. I like to do my main workout in the AM and Cardio in the PM. Some people like the inverse better. Try what works best for you, above all else. #broscience

[@ImWalnuts]

Justin D yeah I agree with this I played pick up basketball and I wasn’t any good but I hustled and jumped and it really worked for me

[@misters9744]

@@justind5742 actually when you do cardio it shuts down mTORC1 and stops MPS (Muscle Protein Synthesis). However, research studies have shown that resistance exercise performed AFTER cardio can restart the mTORC machinery. So ideally you would want to do cardio BEFORE lifting. However, in order to maximise performance, I would advise separating them by at least 8 hours to allow for maximal glycogen replenishment. Yeah I took advanced molecular exercise biology courses.

[@hardsonzz352]

@@misters9744 damn

[@MarcyRadio]

@@justind5742 science has shown in the mornings are better. js

[@Crymble]

So cute how he says it's unfair to use many machines at the same time. Best channel.

[@gabriel2791]

Not sure if you already have a video on It , but you should cover your stretches! Love your content man. Keep the good work and wish you many gains this season Jeff!!

[@Anangrygoose]

"If you find yourself cheating on the pull up consider lowering the weight" Looks in the gym mirror with a butter knife, time for a drop set

[@NeekRusher]

😂😂😂😂

[@noonevincecarterfan]

Wonderful exercise selection, execution and back ground information. Loved the forehead supported version of the lateral raise, a quite rare version or an exercise that is important the lateral head and it's great for advanced lifters to change angles on exercises like that to continue to get results. Pullups will probably always be the number one lat builder for me personally, but like you pointed out, getting more thickness tend to be more of a struggle. Therefore I also love the wide grip seated row, where the scapulae get the chance to really abduct and adduct, which is great for both traps and rhomboids.

[@shreyasv_]

Thanks for throwing this video out there. I consider myself to be someone who likes facts and research, and I appreciate the way that you demonstrated the movements very specifically and spoke clearly about WHY we do it a certain way, while providing research on the topic. You've earned another subscriber, keep up the good work.

[@bettykasper2315]

Thank you, Jeff for Breaking down all of the scientific information and applying it to lifting properly. I appreciate all your hardwork & information you generously give to the KZbin community.

[@rietzhu]

This woman trying to get a date. 😆

[@thomasmckeone5413]

This is great, especially during exam season the full upper body workout can be so efficient!

[@ashoormicheal2987]

The Biceps cue is so helpful! My clients and myself included have found it very useful! Thanks Jeff, and keep up the great content!

[@packetjanitor]

Excellent video. Love the curl hand placement queue.

[@abdadkhbqefkehfkf]

Perfect progression Scheme. Perfect Pull to push Ratio. 100%. Perfect Exercise Selection. Perfect Exercise Order. Perfect Explanation. You are the Man, Jeff.

[@bayamonpr8383]

You know your short when you need to step on a bench to reach the pullup bar.Great video as always.

[@PPEcon]

Just discovered your podcast on Spotify the other day! Very excited to re-listen to your content between tasks

[@treybuffington4388]

What’s it called

[@PPEcon]

@@treybuffington4388 “The Jeff Nippard Podcast” haha

[@treybuffington4388]

@@PPEcon thanks 😂

[@sunnahfitness]

Hi Jeff, When is the next upper body workout being uploaded pls?!?! Loving this series so far. Will be looking to purchase the programme after Ramadhan

[@waynehalliburton5030]

Hi Jeff. Hope you are well and feeling blessed. I did your workout today for the first time and I feel TREMENDOUS!! Thank you

[@Gamer-mf9ql]

Triceps ?

[@nononono-lm8id]

new to this channel but man this guy is good. So calm yet informative. He just gets to the damn point. New sub!

[@AzNpRoDiGy092811]

jeff... you're an amazing human being for putting out all this on youtube. such a helpful reference for providing information for things that i can't put into words for others. thank you for everything

[@KeannuReevezzz03]

here's what I do for upper body day, 3 sets deadlift 12-8-6 reps/inc lbs 3 sets dec barbell press 12-8-6fail/inc lbs 3 sets barbell row 12-8-6fail/inc lbs 3 sets incline bench 12-8-6fail/inc lbs 3 sets overhand grip pull up 12-10-10fail 3 sets weighted forward leaning dip to fail 3 sets barbell shrugs to failure 3 sets close grip straight arm pull down but stop right in front of the chest 3 sets barbell curl/tricep pushaway sprset cable lateral raise finish off with face pulls and one handed rocking cable pushdowns for that last pump on the triceps, use light weight to emphasize full range of motion

[@bigdaddyyumyumthechocolate8481]

This is nice keep getting those gains

[@FazBlud1]

Jeff Nippard and AthleanX. The only 2 informative and credible fitness youtubers you’ll ever need

[@errolflynn610]

Big Jan I like Scott Herman too when I want some high energy workout explanations

[@Momo-zi7sp]

Jeremy

[@imammaulana427]

Jeremy either

[@ScotsmanJ]

Dom Mazzetti

[@kevinmendez2660]

Barberll OHP 2x4 Pull Ups 3x6 Close grip Bench press 2x10 *Superset* 1) Wide row 3x12 2) Incline dumbbell lateral raise 3x15 *Superset* 1) cable cross over 2x10 2) face pull 2x20 Supinated db curl 3x12

[@ClarkPotter]

3:51 For beginners (

[@Ollebh]

After the week where you add the weight do you keep using the original weight next week or do you use the final weight?

[@kristopherrodriguez8490]

Great video. Excellent job showing why your making specific recommendations rather than “just because “. Thank you.

[@Krspkrem]

Is there any more videos about upper day 3 and 5, and lower day 4 and 6? Because Im planning to try out this program for myself

[@THECINCONOMY]

Bro JEFF is the truth! When I tell you I have more results then I ever had. I can’t even LIE

[@DjDiceTRG]

Great video Jeff! I was wondering if I could get your opinion on Jim Wendler’s “5/3/1 Boring but Big” program. Thanks mate.

[@honeybee6978]

Wow...just found your channel a few days ago and am absolutely loving the content. Great job man 🔥🔥🔥

[@BelegaerTheGreat]

*Remember that this is "day 2" of Upper Body, which is kinda weid.* Having said that, here's how I would switch the exercises to match my equipment: 1:03 2 x 4 Barbell Overhead Press -> Overhead Shoulder Dumbbell Press / Military Press 2:09 3 x 6 Wide Grip Pull-ups ​3:39 2 x 10 Close Grip Bench Press -> Dumbbell Bench Press (But if I go too close with the hands, it'll turn to a triceps exercise!) SUPERSET: ​4:30 A) 3 x 12 Wide Grip Cable Row -> Bent-over Dumbbell Rows B) 3 x 15 Incline Dumbbell Lat Raise SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers -> Incline(low) + Regular(mid) Bench Flies? B) 2 x 20 Face Pulls -> What the honest fuck? 7:42 3 x 12 Supinated Dumbbell Curls

[@MarkusJunnikkala]

3:32 *JEFF NIPPLE SLIPPARD*

[@SamSam-kh5mz]

You had me right up until "neck curl" 😂👍

[@dannyboycinco]

Just bought your program my man. You deserve it. There is so much thought and work put into this.

[@Colombian_Beast]

Great video and incredible workout!

[@etcteam6251]

Agreed 👍

[@lordw6573]

Well Said

[@elviss1837]

Yessiirr

[@lowpricescanada6885]

I agrees

[@naanafghan3208]

Great Video

[@blakedavenport827]

i really enjoyed how you used studies in your video; really insightful

[@krishthakkar2610]

Who knew even Jeff had Muscle Imbalances

[@garethzbarker]

I'm from the future. That crazy neck shit worked for Jeff. He has a Superman neck now.

[@Abhiṣeka03]

Ok , now I would like to hear Bro Jeff's opinion about this video..

[@sorinruga3434]

I'm absolutely ashamed by how much incredible free content this channel provides

[@rustyblade9366]

Been following your upper/lower split for 3 weeks now and I love it. Thank you so much for this!

[@reckedfn9524]

LiveLoveLift92 did u see your self getting stronger in this ?

[@Confusedalien1133]

@@reckedfn9524 did you

[@okthen657]

@@Confusedalien1133 did you

[@dead-x1491]

@@okthen657 did you

[@Abdullah_Chill]

3:00 Pull up form is solid. None of that butterfly swinging stuff.

[@kallekallessons]

There's no way in hell I'm doing that neck apparatus in the gym.

[@naeemranderee6127]

Please could you do the dynamic stretching/warm up routine?

[@NikolajPK]

one big question i keep asking myself: when doing upper/lower split with 4 workouts per week, will you see more progress doing the same upper body workout for the whole training block or will you take two different upper body days? so monday upper body workout 1 and thursday upper body workout 2? i feel like i'd miss out on something if i only used the same upper body workout with 7 exercises for a whole month. but on the other hand if i used two different upper body workouts, its harder to make progress when doing a specific exercise only once a week...

[@bradleyjs7852]

@@jeredb2515 Just experiment, everyone's body reacts differently. I am going to try doing push exercises for the first upper lower days and pull exercises for the second upper lower days.

[@RisageYT]

Using this to start off my new gym path

[@icantthinkofagoodname-bg8ky]

how have you been getting on with it? is it good even for it being free? have you seen any progress? i’m getting started and i’m trying to find the best workout split

[@crearaj2633]

1. Barbell Overhead press 2 sets 4 reps 2. Wide Grip Pull up 3 sets 6 reps 3. Close grip Bench Press 2 sets 10 reps 4. (Super set) a. Wide Grip Seated Cable row 3 sets 12 reps b. Incline Dumbbell Lateral Raise 3sets 15reps 5. (Superset) a. Cable Crossover 2sets 10(low) + 10(mid) reps b. Rope Facepull 2 sets 20 reps 6. Bicep Workout

[@CR250RidR]

YES to the upper body warm up dynamic stretch routine video PLEASE

[@DoctorSK69]

i am so accustomed to conventional training split that i am kinda afraid to try this plan

[@jrums]

Another incredible video Jeff! Loving this series, keep smashing it brother!

[@lilfresharab]

Holy shit I was literally researching and building my upper body workout for today which is literally a few hours away and you post this Thanks Jeff 👊🏽

[@theempire00]

Science Applied Saturday🙌

[@dockdowdell]

"Generalizable" will be used in my vocabulary along with logicize

[@bruce4751]

Please do the warm-up video, Jeff. I’ve been doing more dynamic stretching and foam rolling after my warmup on the treadmill and would love for you to go into detail about your routine.

[@112rsmaniac]

Jeff I recently bought your Arm Hypertrophy program while running your Upper/Lower split in the Fundamentals program. I'm Just having a hard time incorporating it into the routine. Any advice?

[@BikiniFitnessChannel]

I loved this video so informative!! Thanks Jeff!

[@rhitamdutta1996]

Is this it? Your program for free, Jeff?

[@JeffNippard]

doing my best to give people a taste of what the workouts are like. And to give people who can't afford (or don't want to buy) the program something to run. It's solid marketing for my program regardless and I love making these videos :)

[@jawz0121]

@@JeffNippard appreciate it Jeff, knowledge is power..and once applied ..invaluable, so I thankyou for the tips and information you give to help us better ourselves

[@botten4187]

It's not like you can just download them from anonfile for free anyway right? xD

[@rhitamdutta1996]

@@JeffNippard Damn, appreciate it man! Glad to have humble people like you putting out valuable content for free for us college students.

[@Cacophony314]

8:46, hang on a minute... now I *know* I'll end up on gym fails.

[@MrLadyGenevieve]

How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!

[@mattvalentin7330]

Should be good i just finished it and it only took abt 40-50 mins

[@jamesc4995]

When people ask me shit at the gym... l tell them to just go watch this dude...

[@BoltJamison]

The volume looks insane in this program. 6 days a week and roughly 18 sets per workout? How do u recover as a natty?

[@hvacguy364]

Thanks for your science backed approach! I would like for you to do a video on static contraction.

[@triplekillerable]

No way I'm buying this, There's a guy called Jeff Nippard, he already tells everything.

[@SkaterBrx]

It's his program 🙃, so you could support him! 😂 Btw you really should consider buying one of his programs, they're really great

[@triplekillerable]

@@SkaterBrx No, programs only great if you can afford to apply. Or you do it.

[@SkaterBrx]

@@triplekillerable oh, sorry. That's not how i meant to say it hahah. Just that his programs are worth buying but his videos are obviously a great source of knowledge as well

[@TheNomios]

Great video! Appreciate adding progression, so many workout programs seem to forget this crucial factor :)

[@Firmly_grasp_it]

If you aren’t running Jeff’s upper/lower program.. you are missing out

[@LifvingConnoisseur]

What do u mean

[@kevinhsu3102]

Lmfao. This program isn't different from the other free upper, lower programs out there.

[@ahmeddem8953]

Hey boy, youre a real Profesional. Your videos are very clear and quiet to hear your voice clearly.

[@georgiarnaudov5748]

Hey, Jeff, greetings from Bulgaria! As you explain after 3:50 that a closer grip targets the upper chest more, what is your opinion on combining closer grip with incline bench? Thank you!

[@lukebell1231]

Georgi Arnaudov stick to flat for close grip

[@treyfitnesss]

Love this bro, very informative. Thank you

[@jackpierce227]

Excuse me Jeff but where on earth was the clap to finish?! I feel incomplete

[@jackpierce227]

Kevin Palomares not the same, it should end on the clap.

[@johnwig285]

Superb video as always Jeff! thanks for providing valuable info man!! the 5minute warmup reminds me of Kai Green warmup, i mean diff ppl respond to it differently. Some may get hyped up, but i tried it last time on non leg days for warmup, just a waste of energy imho HAHAHA plus i rather jump in straight into the next warmup routine which u shown, using bands and dynamic stretches etc 😂

[@Laarkyz]

2:55 Bro i cant even do a single one

[@thenameugaveme1540]

It’s been two years. How is your progress? I’m interested. Also, if you avoid pull-ups, you can start off using resistance bands to assist with the pull-up.

[@Laarkyz]

@ lool, i didnt knew this Comment existed haha. I can do about like 10 clean Pull ups now and 1 good Muscle up. But i have to say im not focusing on this, because my shoulders are injured and its hard to do pull ups without pain

[@thenameugaveme1540]

@ aww man sorry about your shoulder but W for breaking your comments record! 💪

[@skateata1]

the way you hold the dumbells towards the head is genius

[@victorbrrum5846]

What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can't help myself from questioning whether or not there is enough total volume for each muscle group with this split. I would appreciate if someone could comment there thoughts in this. Thank you!

[@venom-io1zy]

train with intensity bro and you'll make progress. people get results even with just 3 days of exercise a week

[@dianamendoza6829]

My physical therapist used to have me do neck exercises to help with my neck and upper back pain (also connected to my carpal tunnel). It helped SIGNIFICANTLY. I forgot about it until now. I’ll have to do some reps without weight. (:

[@batuayde2074]

So can this be used for beghiners

[@teammmx]

Yea, just lower the weight if you need to

[@cherryblossom0426]

Getting the notification an hour later? Cool cool cool cool cool.. 💪🏼💕

[@heyheytaytay]

8:37 can't remember if i've seen headgear like that on Fifty Shades or Saw before? Hmmmmm. Both?

[@mikev6046]

Jeff you killed this one bruh. Dope shit! 💪🏿👍🏿

[@MahdSani]

i love u jeff ur a legend