High Frequency Full Body Program: Jeff Nippard

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Incline Bench Press (Dumbbell)

Lying Leg Curl

Lat Pulldown

Hip Abductor (Machine)

Bicep Curl (EZ Bar)

Standing Calf Raise

Lower Focused Full Body

Bench Press (Barbell)

Chest Fly (Cable)

Romanian Deadlift (Barbell)

T-Bar Row

Arnold Press

Tricep Pushdown (Cable)

Shrug (Dumbbell)

Chest Focused Full Body

Pull-Up (Assisted)

Humble Row

Leg Press

Upright Row (Cable)

Skull Crusher (Barbell)

Hammer Curl

Bicycle Crunch

Back Focused Full Body

Deadlift (Barbell)

Overhead Press (Barbell)

Leg Extension

Lateral Raise (Dumbbell)

Face Pull

Hanging Leg Raise

Push Up

Reverse Pec Deck

Ab Wheel

Nordic Curl

Chin-Up (Assisted)

Leg Curl

Lower Focused Full Body Deload

Cable Crunch

Lower Focused Full Body AMRAP

Hip Thrust (Barbell)

Dumbbell Row

Overhead Tricep Extension (Cable)

Single Leg Press

Decline Bench Press (Barbell)

Lateral Raise (Cable)

Bayesian Curl

Chest Focused Full Body Deload

Wide Grip Lat Pulldown

Back Focused Full Body Deload

Chest Focused Full Body AMRAP

Back Focused Full Body AMRAP

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