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!
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?
@@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.
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 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!
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)
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.....
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.
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
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.
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!
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
@@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.
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
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 ua-cam.com/video/IR5jW9iNNiw/v-deo.html Anything that isn't mentioned in there he covers in his "are a energy drinks bad for you" video ua-cam.com/video/_i0njqg162a/v-deo.html
@@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
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!
How have I not heard of this man? So informative and not full of himself like a lot of these body building UA-camrs. He's also not tall and naturally muscular im sure. So he put in the work and knows his stuff. Love it
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 UA-cam community.
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
(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
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!!
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...
@@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.
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
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.
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
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.
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?
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
*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
Yo Jeff whats the best suited program for me from your range - I can work out 4 times (60-90mins) a week consistently and looking to shred down. Been lifting for 5 years. Cheers
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!
@@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
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!
JEFF!!! As a 40-year old getting into lifting, I have a question. what 5 minute morning stretching routing do you recommend for the mobility-challenged? :)
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 👊🏽
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
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 😂
I appreciate that you didn’t take up both machines. Most fitness videos are like pec deck, bench press, cable row-superset. It’s hard to snag one of those, as is.
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!
Dear Jeff, love the content and this specific video. Do you (or any other youtubers) have suggestions for shoulder friendly chest exercises? I have a torn rotator cuff in my left shoulder and am trying to put on some mass. My plan is to pull as much as I push (or even more so) to help support and stabilize the upper body posterior chain. Thanks guys
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 :)
@@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
I am curious to know but to me the number of sets seems so low ? Assuming you do a 4 day upper-lower routine. This would include only (weekly) 10-14 sets for shoulders, 12 sets for the back, 10-12 for chest, and 6 for biceps. From what I learned, one should aim for 10-20 weekly sets but this really seems on the lower end of that range? When I train chest for example, I would do 4-5 sets on bench pressing and 3-4 sets for an additional exercice. This adds up to 14-18 weekly sets. Anyone that can provide me some insight on this? Thank you!
Thanks for the video! Super helpful and nice to have some new things to superset. Do you have any suggestions for back injuries? I definitely hurt my lower right lat.
I would rather do U R L R U R R(Next week do 3 L and 2 U and alternate every week) because ypu will get fatigued if you do too long gym sessions and will underperform and risk injury
So much inspiration from you! I just got started about 4 months ago, never set my foot in a gym and not only do I love your channel, it also makes for great conversation between sets. :D
@@balcken5932 Heya, I used Jeff's PPL for some time, then stopped in 2020 due to pandemic and now I got started again in 2021 july. Pretty much same routine but doing PLP now because I felt that I was inhibited to do certain exercises on leg day if I did i.e heavy deadlifts the day before. I am currently on Dorian Yates HIT style and try to do less volume and higher intensity w-o. Keep gaining in strength and size so something must be done ✔;)
In nearly every Upper/Lower Programm they change the exercises like Upper A/Upper B and Lower A/Lower B. Should i train the whole week with the same Upper Body exercises or do you change inbetween?
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.
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!
Sir can you please make a video on " how to properly make by your own your workout plan "
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?
No triceps?
Oops forgot the close grip bench press lol (edited)
Where are them dips jeffy?!
@@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.
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.
Legend, Thanks Man
@@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!
@@inigoxd I have noticed it and it does get annoying when you cant click to those points.
Thank you
Thanks bro! You're a good guy.
"Holding up two separate machines at the gym is a bit selfish" - Jeff "The Gentleman" Nippard
What is he, a Canadian or something? Lol.
Bro Jeff would be so disappointed with this kind of attitude
Chuck Buttons yea 😂
♦️ IMPORTANT NOTE ♦️
ua-cam.com/video/48gvL8vvh3Y/v-deo.html
The food you eat before and after a workout are the most important meals to get results.
It's not when there is no one at gym tho
The only problem with the neck exercise is the risk of becoming too agreeable.
Ahahahah
😂😂😂
Dont get the joke😡
@@vinuzo9548 look up the definition of being agreeable, notice that nodding with head often suggests agreeing, look at the exercise, laugh
Highly underrated comment 😂
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)
Best workout motivation music on ua-cam.com/video/DGL8yzL4_v4/v-deo.html
You forgot the neck work(really importart)
Tnx, saved time
Thank you!
That seems really low volume
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
Fucking legend 👍🏻
Omg Ur the goat btw do u know if this workout is for muscle building only or strength as well
Thank you bro. Was looking for exactly this. God bless
@@rudranshpunjabi2970 both
can't believe this content is for free
believe it big boy
You have the pdf?
Shut up
🤫
I died when he pulled out that neck training apparatus 💀
Jonathon Corbello 😂😂apparatus
Hannibal Lecter immediately ordered one 😂
Getting one too. Thank goodness I can do it in the privacy of my home 😂
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.....
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.
Yes an upper body so I can keep ignoring my chicken legs love you jeff
Yes!
Fuck those legs wear pants boom leg day has been done. As far as everyone else know hehe
wasbii22 q
@@theundo6891 who the fuck needs legs anyway? we have arms!
@@Vsevolod3788
I just call my legs "lower arms" that way, my bro training isn't compromised.
I like how he just bites his shirt as a pain coping mechanism
I did the same as a kid whenever I would see my dad beat my mother to a bloody pulp.
@@hypekiller5924 what?
@@hypekiller5924 uh
Hype Killer You’re weird kid.
@@hypekiller5924
How unusual.
I would like to see a stretching video. :)
YEEEEES PLEASE
i would like to see a jelquing video
He adds them all in his programs you really should buy the legs push pull
Best workout motivation music on ua-cam.com/video/DGL8yzL4_v4/v-deo.html
He already did one about stretching between sets. Have a look on his channe
Stop asking us if we want to see your dynamic stretching and show us already Jeffrey!
Seriously Jefferson. Stop beating around the bush.
anyday now Geoffrey
@@cs3518 still waiting Geoff
Jeff : if you can’t do it maybe consider lowering the weight
Gym bros: y’all hear something ????
Quite an original and respectable comment Ted. I, Da Greatest; therefore hand you my like!
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
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.
Matthieu Lacourse Try DDPYOGA. You won’t regret it!
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!
Science Applied CARDIO! (fat burning). Best machines, time of the day, intervals, perhaps what to eat before, etc.
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
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
@@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.
@@misters9744 damn
@@justind5742 science has shown in the mornings are better. js
Took 3 days off the gym and most deff gonna try this full upper! Thanks Jeff!
Protege Gaming how is it ?
Same bro
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
Yessss, do this Jeff :D
Yah I’ve heard that caffeine isn’t great due to the fact it’s a vasoconstrictor
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
ua-cam.com/video/IR5jW9iNNiw/v-deo.html
Anything that isn't mentioned in there he covers in his "are a energy drinks bad for you" video
ua-cam.com/video/_i0njqg162a/v-deo.html
@@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
@@claystar6600 caffeine is actually a vasodilator which is why you feel jittery after using it
Consider lowering the weight on pull-ups, that's subtle.
Consider lowering your height for all around gains.
Catbus Driver I think he was doing weighted pull-ups
@@AverageLifter07 except for pussycat gains : (
@@AverageLifter07 umm.... weight training doesn't stunt your growth.
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!
I just did this workout 1 time and already quadrupled my gains
LOL
That's a wonderful profile picture
@@wealthforthecommoners3146 looks like a minecraft character tho
I would love to see a video about stretching, foam rolling and warm up routine because i think it really gets overlooked
How have I not heard of this man? So informative and not full of himself like a lot of these body building UA-camrs. He's also not tall and naturally muscular im sure. So he put in the work and knows his stuff. Love it
So cute how he says it's unfair to use many machines at the same time. Best channel.
Jeff Nippard and AthleanX. The only 2 informative and credible fitness youtubers you’ll ever need
Big Jan I like Scott Herman too when I want some high energy workout explanations
Jeremy
Jeremy either
Dom Mazzetti
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 UA-cam community.
This woman trying to get a date. 😆
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
Lol more than a year later and I still haven’t started…
1.5 months later and I’ve lost 5kg and am going to the gym :)
8 months later and I’ve lost a further 5kg and will start a body recomposition
1.5 years later and I bulked up to 75kg and am losing weight in ramadan
(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
Perfect progression Scheme.
Perfect Pull to push Ratio. 100%.
Perfect Exercise Selection.
Perfect Exercise Order.
Perfect Explanation.
You are the Man, Jeff.
** Jeff the type of kid to use the neck trainer every time he nods in school so he priorities his neck training **
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!!
"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
😂😂😂😂
Just discovered your podcast on Spotify the other day! Very excited to re-listen to your content between tasks
What’s it called
@@treybuffington4388 “The Jeff Nippard Podcast” haha
@@PPEcon thanks 😂
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...
@@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.
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
This is nice keep getting those gains
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.
The Biceps cue is so helpful! My clients and myself included have found it very useful! Thanks Jeff, and keep up the great content!
Hi Jeff. Hope you are well and feeling blessed. I did your workout today for the first time and I feel TREMENDOUS!!
Thank you
Triceps ?
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
This is great, especially during exam season the full upper body workout can be so efficient!
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.
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.
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
You know your short when you need to step on a bench to reach the pullup bar.Great video as always.
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
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?
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
Ok , now I would like to hear Bro Jeff's opinion about this video..
Who knew even Jeff had Muscle Imbalances
You had me right up until "neck curl" 😂👍
3:00 Pull up form is solid. None of that butterfly swinging stuff.
Another incredible video Jeff! Loving this series, keep smashing it brother!
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
*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
Yo Jeff whats the best suited program for me from your range - I can work out 4 times (60-90mins) a week consistently and looking to shred down. Been lifting for 5 years.
Cheers
1. Can beginner try this?
2. If I train 6x, what do I do on day 5 and 6? Repeat day 1,2?
Great video and incredible workout!
Agreed 👍
Well Said
Yessiirr
I agrees
Great Video
Been following your upper/lower split for 3 weeks now and I love it. Thank you so much for this!
LiveLoveLift92 did u see your self getting stronger in this ?
@@reckedfn9524 did you
@@Confusedalien1133 did you
@@okthen657 did you
Wow...just found your channel a few days ago and am absolutely loving the content. Great job man 🔥🔥🔥
Great video. Excellent job showing why your making specific recommendations rather than “just because “. Thank you.
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!
Should be good i just finished it and it only took abt 40-50 mins
No way I'm buying this, There's a guy called Jeff Nippard, he already tells everything.
It's his program 🙃, so you could support him! 😂 Btw you really should consider buying one of his programs, they're really great
@@SkaterBrx No, programs only great if you can afford to apply. Or you do it.
@@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
new to this channel but man this guy is good. So calm yet informative. He just gets to the damn point. New sub!
I'm absolutely ashamed by how much incredible free content this channel provides
3:51 For beginners (
"Generalizable" will be used in my vocabulary along with logicize
When people ask me shit at the gym... l tell them to just go watch this dude...
Just bought your program my man. You deserve it. There is so much thought and work put into this.
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!
train with intensity bro and you'll make progress. people get results even with just 3 days of exercise a week
i am so accustomed to conventional training split that i am kinda afraid to try this plan
JEFF!!! As a 40-year old getting into lifting, I have a question. what 5 minute morning stretching routing do you recommend for the mobility-challenged? :)
Please could you do the dynamic stretching/warm up routine?
Excuse me Jeff but where on earth was the clap to finish?! I feel incomplete
Kevin Palomares not the same, it should end on the clap.
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 👊🏽
Using this to start off my new gym path
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
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 😂
There's no way in hell I'm doing that neck apparatus in the gym.
The volume looks insane in this program. 6 days a week and roughly 18 sets per workout? How do u recover as a natty?
I appreciate that you didn’t take up both machines. Most fitness videos are like pec deck, bench press, cable row-superset. It’s hard to snag one of those, as is.
Excellent video. Love the curl hand placement queue.
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!
Georgi Arnaudov stick to flat for close grip
If you aren’t running Jeff’s upper/lower program.. you are missing out
What do u mean
Lmfao. This program isn't different from the other free upper, lower programs out there.
YES to the upper body warm up dynamic stretch routine video PLEASE
Dear Jeff, love the content and this specific video. Do you (or any other youtubers) have suggestions for shoulder friendly chest exercises? I have a torn rotator cuff in my left shoulder and am trying to put on some mass. My plan is to pull as much as I push (or even more so) to help support and stabilize the upper body posterior chain. Thanks guys
Is this it? Your program for free, Jeff?
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 :)
@@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
It's not like you can just download them from anonfile for free anyway right? xD
@@JeffNippard Damn, appreciate it man! Glad to have humble people like you putting out valuable content for free for us college students.
I am curious to know but to me the number of sets seems so low ? Assuming you do a 4 day upper-lower routine. This would include only (weekly) 10-14 sets for shoulders, 12 sets for the back, 10-12 for chest, and 6 for biceps. From what I learned, one should aim for 10-20 weekly sets but this really seems on the lower end of that range?
When I train chest for example, I would do 4-5 sets on bench pressing and 3-4 sets for an additional exercice. This adds up to 14-18 weekly sets. Anyone that can provide me some insight on this? Thank you!
Thanks for the video! Super helpful and nice to have some new things to superset. Do you have any suggestions for back injuries? I definitely hurt my lower right lat.
So can this be used for beghiners
Yea, just lower the weight if you need to
Can you do a "LU, R, LU, R, LU, R, R" instead if you only want and can train 3 times a week?
I would rather do U R L R U R R(Next week do 3 L and 2 U and alternate every week) because ypu will get fatigued if you do too long gym sessions and will underperform and risk injury
Jeff, do you not recomend warming up with an exercise that involves arms, e.g. Cross trainer or row machine? Or does it not matter
So much inspiration from you! I just got started about 4 months ago, never set my foot in a gym and not only do I love your channel, it also makes for great conversation between sets. :D
How long did you do it, results?
@@balcken5932 Heya, I used Jeff's PPL for some time, then stopped in 2020 due to pandemic and now I got started again in 2021 july. Pretty much same routine but doing PLP now because I felt that I was inhibited to do certain exercises on leg day if I did i.e heavy deadlifts the day before. I am currently on Dorian Yates HIT style and try to do less volume and higher intensity w-o. Keep gaining in strength and size so something must be done ✔;)
8:37 can't remember if i've seen headgear like that on Fifty Shades or Saw before? Hmmmmm. Both?
8:32 Jeff the bottom
I love how your videos are scientifically and professionaly detailed. Thanks for all the useful information. :) 👏🔥💪
In nearly every Upper/Lower Programm they change the exercises like Upper A/Upper B and Lower A/Lower B.
Should i train the whole week with the same Upper Body exercises or do you change inbetween?
i love u jeff ur a legend
It’s like an surprise album drop for the weekend! Bring it Jeff ! #PTA
Great video! Appreciate adding progression, so many workout programs seem to forget this crucial factor :)
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.
why 2-3 sets not 5 sets?
w4ytrel because the weekly volume would be insanely high at a 3X bodypart frequency
@@JeffNippard ah, i didn't notice that its 3x times a week, what if you train upper body 2 times a week, should you increase sets to 5 sets?