Here’s Online Fitness Star With More Than 900K Instagram Followers & 3.5M+ YouTube Subscribers Jeff Nippard’s Workout Routine
Born on Oct 6, 1990, Jeff Nippard is a Canadian bodybuilder and powerlifter who is a popular fitness influencer with a massive social media following on Instagram and YouTube. He is best known for providing informative and entertaining videos on YouTube that helped him gain millions of fans globally. Similarly, he’s also popular for his physique. Hence, it’s a no-brainer that many even question regarding Jeff Nippard’s workout routine.
About Jeff Nippard
Born and raised in Kelowna, Canada, Jeff Nippard has studied biochemistry in college. His university education and practical experience have helped him immensely to transform his and his client’s physique.
Raised in a supportive family, Jeff had no problem making choices in his life. Similarly, Jeff’s mother, being a fitness instructor, has taken him to the gym since he was 10 years old, which has helped him immensely in shaping his life towards bodybuilding and powerlifting. Further, Jeff even began reading fitness magazines very early on, making him interested in a healthy lifestyle. Nonetheless, magazines inspired him on a higher level, and he put all his knowledge into crafting his dream physique. In addition, he began competing at 22, and his first competition was in Mr. Junior Canada.
Jeff Nippard’s Workout Principles
Jeff likes keeping track of his workout as well as his diet. He focuses on hitting specific muscles each day. He follows a 6-day workout routine and structures his workout in a way that helps him build his physique.
Jeff Nippard’s Workout Routine
Though we have yet to find his exact workout routine, but he changes the workout according to his goal. However, here we’ve covered one of Jeff Nippard’s workout routines that we gathered from his social media commentary.
Day – 1
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 3 | 4 |
| BB Romanian Deadlift | 3 | 10 |
| Leg Extensions | 3 | 10 – 12 |
| Leg Curls – Seated | 3 | 10 – 12 |
| Calf Raises | 3 | 10 – 12 |
| Decline Crunch Superset W/ | 2 | 10 -12 |
| Long Lever Plank | 2 | 30 Seconds |
Day – 2
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 3 | 8 |
| Machine Shoulder Press | 3 | 12 |
| Dips | 3 | 12 – 15 |
| Skullcrushers | 3 | 8 – 10 |
| Leg Raises | 3 | 12 |
| Triceps Kickbacks W/ Cable | 3 | 20 – 30 |
Day – 3
| Exercise | Sets | Reps |
|---|---|---|
| Pull – Ups (Weighted) | 3 | 6 |
| Seated Cable Rowing | 3 | 10 – 12 |
| Kneeling Cable Pullover | 3 | 15 – 20 |
| Hammer Cheat Curls | 3 | 8 – 10 |
| Incline DB Curls | 2 | 12 – 15 |
Day – 4
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 3 | 3 |
| Hack Squats | 3 | 10 – 12 |
| Hip Thrusts – Single Leg | 2 | 15 |
| Nordic Ham Curls Superset W/ Prisoner Back Extensions | 2 | 10 – 12 |
| Calf Raises (Single Leg) | 3 | 8 – 10 |
| L – Sit Hold (Weighted) | 3 | 30 Seconds |
Day – 5
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 4 |
| BB Bench Press – Close Grip | 3 | 10 |
| Cable Crossovers | 3 | 10 – 12 |
| Overhead Triceps Extensions | 3 | 10 – 12 |
| DB Side Lateral Raises (21’s) | 3 | 7 – 7 – 7 |
| Neck Extensions | 3 | 10 – 12 |
Day – 6
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 3 | 10 – 12 |
| Chest Supported Rowing | 3 | 10 – 12 |
| Rope Face Pulls | 3 | 10 – 15 |
| DB Shrugs | 3 | 10 – 15 |
| Reverse Pec Dec | 2 | 15 |
| Pronated & Supinated Curls | 3 | 10 / 10 |
Sunday – Rest Day
Jeff Nippard’s Diet
By advocating drug-free bodybuilding, Jeff structures his diet separately for cutting and bulking. He follows a cutting diet plan when he is supposed to prepare for the photoshoot. And then he switches back to a bulking diet. Nonetheless, below are two diet plans that include cutting and bulking.
Jeff Nippard’s Diet Plan – For Cutting
He chooses to follow this cutting diet plan when preparing for an event or photoshoot. It includes six meals tailored according to his needs:
Meal 1:
- Fruit Juice – 12 Ounces
- Multigrain Muffin – 1
- Strawberry Fruit Spread (Organic) – 18 Grams
- Egg White – 1
- Whole Eggs – 2
- Chicken Sausage Link – 1
- Whole Kiwi – 1
Meal 2:
- Turkey (Oven Roasted) – 3 Ounces
- Honey Wheat Bread – 2 Slices
- Light Mayonnaise – 15 Grams
- Asian Medley (Lightly Seasoned) – 11 Ounces
- Shredded Cheddar Cheese – 28 Grams
- Orange Juice (Organic) – 12 Ounces
Meal 3:
- Whey Protein -1 Scoop
- Banana – 120 Grams
Meal 4:
- Whey Protein – 1 Scoop
Meal 5:
- Ground Turkey – 130 Grams
- Light Sour Cream – 2 Tbsp
- Whole Peach – 1
- Brown & Wild Rice – 125 Grams
- Shredded Cheddar Cheese – 28 Grams
Jeff Nippard’s Diet Plan – For Bulking
Below is a bulking diet plan he follows when he’s planning to gain weight or, say, muscles. It includes 5 meals per day equally divided with carbohydrates, healthy fat, and lean protein that help him build muscles.
Meal 1:
- Whole Eggs – 3
- Kiwi -1
- Turkey Bacon – 2 Slices
- Tater Tots – 1 Serving
- Whole White Bread – 1 Slice
- Orange Juice – 8 Ounces
Meal 2:
- Oven Roasted Chicken Breast
- Mashed Potato W/ Gravy
- Macaroni & Cheese
- Sweet Corn
- Baby Carrots
Meal 3:
- Whey Protein -1 Scoop
- Banana – 120 Grams
- Pistachios – 28 Grams
Meal 4:
- Turkey Breast – 3 Ounces
- Sweet Kale Salad
- Raspberries – ½ Cup
Meal 5:
- Grilled Salmon – 6 Ounces
- Roasted Potatoes
- Black Beans
- Sweet Corn
- Roasted Carrots
- Edamame
Supplements
- Fish Oil
- Whey Protein
- Creatine
- Pre – Workout
- Multivitamins
Our Closing Thoughts on Jeff Nippard’s Workout Routine
Jeff’s training and diet plan are backed with science and what has worked for him and his clients. Hence, if you’re looking for effective transformation, then his workout plan is something you can try. Similarly, if you follow it with a structured diet plan according to your body’s needs, we can assure you you’ll reap rewards. Have a happy lifting session!
