Jeff Nippard Workout and Diet Plan (A Comprehensive Review)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Jeff Nippard, Mr. Junior Canada, is one of the most popular YouTube bodybuilders, featured in numerous health and fitness magazines, and known for only doing drug-free bodybuilding.

After 30 hours of researching Jeff's YouTube videos and reading his blog posts and health magazines, I scraped the most up-to-date information regarding his workout routine, diet, and supplementation plan.

Below is everything you need to start your journey and look aesthetically striking, like Jeff Nippard.

Jeff Nippard Celebrity Stats/Career Highlights

  • Age:  30 years old
  • Height:  164 cm
  • Weight:  81.5 kg
  • Waist:  32 inches
  • Chest:  44 inches

Workout Routine

In my experience, the Jeff Nippard program, with its focus on push, pull, and leg days, has been transformative. It's helped me develop a stronger body, achieve noticeable hypertrophy, and progressively lose body fat, mirroring the program's intended effects.

 

View this post on Instagram

 

A post shared by Jeff Nippard (@jeffnippard)

Jeff Nippard's diet plan supports his current weight-lifting regime by providing enough healthy foods such as whole wheat bread, sweet kale salad kit, eggs, turkey bacon, and more.

Here is the entire Jeff Nippard workout routine.

Day 1: Chest, Shoulders & Triceps

On Day 1 of Jeff Nippard’s workout routine, the focus is on targeting chest, shoulder, and triceps muscles through various push movement patterns and extension exercises.

According to a PubMed study, pushing exercises are excellent for developing the previously mentioned muscles in strength and hypertrophy [1]. 

Here is the entire workout:

  • Barbell bench press - Perform 4 sets of 6 reps and rest for 2 to 3 minutes before each set.
  • Cable incline fly - Complete 3 sets of 15 reps and rest for 2 minutes between the sets.
  • Barbell standing military press - Perform 4 sets of 12 reps and rest for 3 minutes between each set.
  • Cable lateral raise - Complete 4 sets of 15 reps and rest for 2 minutes between the sets.
  • Cable triceps pushdown - Perform 4 sets of 15 reps and rest for 90 seconds between each set.
  • Cable one arm standing overhead tricep extension - Complete 4 sets of 15 reps and rest for 90 seconds between the sets.
  • Static dumbbell holds - Do 2 sets of 60 seconds and rest as little as possible between the sets.
  • Cable rope face pulls - Perform 3 sets of 20 reps and rest for as little as possible between the sets.
  • Knee hip raises on parallel bars - Complete 3 sets of 10 reps and rest for as little as possible between the sets.

Related: Jeff Nippard Push Workout Routine

Day 2: Back, Biceps & Rear Delts

On day two, Jeff focuses on targeting his back, biceps, and rear delts through vertical and horizontal movement patterns and flexion.

 

View this post on Instagram

 

A post shared by Jeff Nippard (@jeffnippard)

A proper push-to-pull strength ratio is essential for preventing injuries and holistically developing strength across the whole body [2].

Here is the entire workout:

  • Cable one arm lat pulldown - Perform 2 sets of 20 reps and rest for 2 minutes between the sets.
  • Pull-ups - Complete 3 sets of 8 reps and rest for 3 minutes between each set.
  • One arm Meadows row - Perform 3 sets of 12 reps and rest for 2 minutes between the sets.
  • Omni-grip lat pulldown - Complete 3 sets of 15 reps and rest for 90 seconds between each set.
  • Machine reverse flys - Perform 2 sets of 20 reps and rest for as little as possible between each set.
  • Cable rope face pulls - Complete 2 sets of 15 reps and rest for as little as possible between the sets.
  • Band back flies - Perform 2 sets of 20 reps and rest for 90 seconds between the sets.
  • Barbell curls - Complete 3 sets of 8 reps and rest for 90 seconds between the sets.
  • Dumbbell incline curl - Perform 2 sets of 20 reps and rest for as little as possible between the sets
  • Barbell rack pulls - Complete 3 sets of 8 reps and rest for as little as possible between the sets.

Related articles:

Day 3: Legs

On day 3, Jeff focuses on targeting his major lower body muscles through various squat and deadlifting patterns, amongst other smaller ones.

 

View this post on Instagram

 

A post shared by Jeff Nippard (@jeffnippard)

According to another PubMed study, exercises on the list, such as the barbell squat, are excellent for developing large muscle groups of your lower body, such as the quadriceps, glutes, and hamstrings [3].

Here is the entire leg workout:

  • Barbell squat - Perform 3 sets of 6 reps and rest for up to 3 minutes between the sets.
  • Barbell Romanian deadlift - Complete 3 sets of 8 reps and rest between 2 and 3 minutes before starting the following set.
  • Dumbbell lunges - Perform 3 sets of 20 reps and rest for up to 4 minutes between the sets to fully recover and avoid inner thigh soreness.
  • Leg extension with one leg - Complete 3 sets of 10 reps and rest for 2 minutes between the sets.
  • Single leg curl - Perform 3 sets of 12 reps and rest for 90 seconds between the sets.
  • One leg calf press on leg press - Complete 3 sets of 12 reps and rest for 2 minutes between the sets.
  • Seated calf raise - Perform 3 sets of 20 reps and rest for as little as possible between the sets.
  • Weight plate Russian twists - Complete 3 sets of 10 reps and rest for as little as possible between the sets.

Related: Chris Bumstead Push Pull Legs Routine

Program Structure and Variability

Jeff Nippard's powerbuilding program stands out for its unique blend of bodybuilding and powerlifting techniques, offering a comprehensive approach to fitness that caters to those looking to enhance both strength and aesthetics.

The program typically follows a weekly schedule where exercises, volume, and intensity are varied strategically. This variability is key to the program's success, as it prevents plateauing – a common issue in many workout routines.

The program intelligently cycles through periods of high volume with moderate intensity and phases of lower volume with higher intensity. This cycling, known as periodization, is crucial for continuous progress and helps in managing fatigue.

Finally, what sets Jeff Nippard's program apart is its adaptability to different skill levels and goals. Whether you're a beginner or an experienced lifter, the program can be tailored to suit your needs.

It also accommodates different body types and personal preferences, making it a versatile choice for a wide range of fitness enthusiasts.

Workout Principles

The first principle of Jeff’s workouts is to split the exercises and the whole routine into three days based on the push, pull, and leg routine.

 

View this post on Instagram

 

A post shared by Jeff Nippard (@jeffnippard)

Even though the first and second workouts are entirely named after muscle targeting, they are activated through push and pull movement patterns.

The next workout principle Jeff uses when he aims to increase his strength or facilitate hypertrophy is the principle of progressive overload.

This is simply increasing the number of sets, rests, workouts, or the total training volume for each following session.

Lastly, Jeff never overtrains and avoids eating junk food most of the time since that positively affects his body composition.

"Instead of grouping your training by muscle group or function, push/pull splits group exercises with similar movement patterns. Depending on your goals and training age — the amount of time you’ve been working out — you can program push/pull workouts in various ways."

- Jake Boly, Certified Personal Trainer

Diet Plan

High in protein foods

He even has specific meal plans for the cutting and bulking phases, but these are beyond the scope of this article.

Here is the Jeff Nippard diet plan to stay lean and avoid muscle loss:

  • Eggs
  • Turkey Bacon
  • Kiwi Fruit
  • Poultry
  • Salmon
  • Veggies
  • Brown Rice
  • Wild Rice
  • Pasta
  • Potatoes
  • Corn
  • Beans
  • Edamame
  • Pistachios
  • Whey Protein Shakes
  • Water

Also, Jeff has a list of foods he avoids at all costs.

Here is that list:

  • Junk Food - foods like McDonald's, Burger King, KFC, etc.
  • Added Sugar - chocolate bars, sodas, etc.
  • Fried Foods - fried chicken, fried potatoes, etc.
  • Processed Foods - sweets, chocolate bars, Pringles, etc.
  • Chemicals Additives - anything containing anti-caking agents, antioxidants, emulsifiers, etc.
  • Artificial Ingredients - baked goods, sodas, chips, etc.

Diet / Nutrition Principles

No burgers diet

The main principle Jeff follows for his workouts and diet plans is to avoid the consumption of junk foods.

Junk foods are the worst and will hinder your progress toward achieving your desired body composition.

They even contain the worst nutrients, which are bad for fueling your body and increasing performance during your workouts.

Also, Jeff likes to keep his optimal protein intake between 1.6 and 2.2 grams of protein per kg of body weight daily.

He claims that the previously mentioned daily protein ratio has served him the best in achieving superior hypertrophy effects and building strength.

Supplements

Holding a scoop of whey protein

Jeff Nippard uses multiple supplements, and the most important ones include top quality whey protein powder and pre-workouts.

The whey protein powder is a fast-absorbing source of protein that enters your bloodstream quickly and lets the body recover faster.

It is best to take a protein shake right after each intense workout since that is when the anabolic window occurs.

The anabolic window is the term used to describe when your muscle cells are still receptive to receiving the glycogen and proteins your body needs to recover the muscle fibers.

The pre-workout Jeff uses helps him immensely to enter each workout ferociously and with only one goal: to crush the workout and hit all muscle groups that day as planned.

Pre-workouts provenly increase the performance of each workout, which results in greater muscle-building results after some time.

FAQs

What Does Jeff Nippard Eat?

Jeff Nippard eats eggs, turkey bacon, Kiwi fruit, poultry, salmon, veggies, brown rice, wild rice, and similar foods. He aims to eat only whole foods and consume as many proteins and carbohydrates as possible to prevent muscle loss or promote muscle growth if necessary.

How Many Carbs Does Jeff Nippard Have a Day?

It depends on a lot of factors, such as how many carbs Jeff Nippard has a day. Jeff's meals consist of more than half carbohydrates in his bulking or muscle-building phase, and the rest are proteins and healthy fats.

How Much Protein Does Jeff Nippard Need a Day?

Most of the time, Jeff Nipard needs at least 1.6 grams of protein per kg of body weight a day. However, Jeff takes up to 2.2 grams of protein per kilogram of body weight when focused on being anabolic and building muscle mass.

References:

  1. https://pubmed.ncbi.nlm.nih.gov/25419894/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625793/
  3. https://pubmed.ncbi.nlm.nih.gov/22373894/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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