Jeff Nippard Workout and Diet Program

Jeff Nippard is one of the most popular fitness stars on social media. He has over 703K followers on Instagram and 2.9 million subscribers on YouTube. 

Born on Oct. 6, 1990, Nippard is a Canadian bodybuilder, powerlifter, coach, and social media celebrity. He is best known for his informative and entertaining YouTube videos. 

Jeff Nippard Stats

• Name: Jeff Nippard
• Height: 5’5″
• Weight: 178 pounds (81 kilograms)
• Chest: 44 inches
• Waist: 32 inches
• Hips: 35 inches
• Biceps: 18 inches
• D.O.B: Oct. 6, 1990
• Birthplace: Kelowna, Canada
• Accolades: Mr. Junior Canada

The Jeff Nippard Story

Born and brought up in Kelowna, Canada, Jeff Nippard studied biochemistry in college. According to Nippard, his university education and practical experience have helped him transform his and his clients’ physiques. 

Nippard’s family has been supportive of his choices from the beginning. Jeff’s mother — a fitness instructor — started taking him to the gym when he was 10 years old. On top of that, they fed little Jeff fitness magazines so he could learn more about fitness and bodybuilding. 

Nippard did not just read about bodybuilding — he put his knowledge to use and crafted a chiseled physique. Shortly after, he started competing at bodybuilding shows. 

At age 22, Jeff won his first bodybuilding show — Mr. Junior Canada. 

As a powerlifter, Jeff has claimed a 502-pound squat, 336-pound bench press, and a 518-pound deadlift with an all-time best Wilks score of 446. 

Are you wondering what Wilks score is?

The Wilks score, aka Wilks Coefficient, is a mathematical coefficient that can be used to measure the relative strengths of powerlifters despite the different weight classes of the lifters.

Jeff Nippard Diet Program

Nippard is a proponent of drug-free bodybuilding. He follows two different diet programs depending on the time of the year. 

Nippard follows a shredding diet program in summer to get in a photoshoot-ready condition. On the other hand, he switches to a bulking program in winter by bumping up his daily calorie intake. 

The Canadian social media star is a fan of fruits and is one of the few athletes who consume fruits even on a shredding program. Notably, most other athletes avoid eating fruit as they contain a healthy dose of sugar. 

Nippard emphasizes the importance of counting calories and hitting your daily macro and micronutrient goals. He eats five meals throughout the day — irrespective of if he’s on a shredding or bulking routine.

He recommends drinking at least one gallon of water every day. Staying hydrated throughout the day is important as it helps protect body organs and tissues, carries nutrients and oxygen to cells, lubricates joints, lessens the burden on your kidneys and liver. 

Foods To Eat

Knowing what to eat and avoid on a transformation program is half the battle. One of the best things about Jeff’s diet program is that he is not too restrictive about the foods you can eat during your transformation.

Here is a list of food items you can eat on the Jeff Nippard diet program:

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

Note: You can switch food items on the list with nutrient-dense whole food with similar macronutrient ratios to add variety to your diet. 

Foods to Avoid 

Here is a list of foods that are a no-no on this nutrition program:

• Junk Food
• Added SugarFried Foods
• Processed Foods
• Chemicals Additives
• Artificial Ingredients

Jeff Nippard Shredding Diet Plan

If your goal is to build muscle mass, Nippard suggests consuming 1.5 grams of protein per pound of bodyweight every day as it helps burn fat and build muscle mass. He makes it a point to eat a high-protein, high-fiber meal before hitting the sack every night. 

Meal 1 

• 12 ounces fruit juice
• 1 multigrain muffin
• 18 grams organic strawberry fruit spread
• 1 egg white
• 2 whole eggs
• 1 chicken sausage link
• 1 whole kiwi

Meal 2

• 3 ounces oven-roasted turkey
• 2 slices honey wheat bread
• 15 grams light mayonnaise
• 11 ounces lightly seasoned Asian medley
• 28 grams shredded cheddar cheese
• 12 ounces orange juice

Meal 3

• 1 scoop whey protein
• 120 grams banana

Meal 4

• 1 scoop whey protein

Meal 5

• 130 grams ground turkey
• 2 tbsp light sour cream
• 1 whole peach
• 125 grams brown and wild rice
• 28 grams shredded cheddar cheese

Jeff Nippard Bulking Diet Plan

Although you won’t be increasing the number of meals on the bulking program, the number of calories will go up significantly. 

Adjusting to the bulking diet might take a few days. You might feel full throughout the day, but do not use this as an excuse to skip meals. 

Meal 1

• 3 whole eggs
• 1 kiwi
• 2 slices turkey bacon
• 1 serving of tater tots
• 1 slice whole-wheat bread
• 8 ounces orange juice

Meal 2

• Oven-roasted chicken breast
• mashed potatoes with gravy
• macaroni and cheese
• sweet corn
• baby carrots

Meal 3

• 1 scoop whey protein
• 120 grams banana
• 28 grams pistachios

Meal 4

• 3 ounces turkey breast
• sweet kale salad kit
• ½ cup raspberries

Meal 5

• 6 ounces grilled salmon
• roasted potatoes
• black beans
• sweet corn
• roasted carrots
• edamame

According to Nippard, if you want to build muscle, you should eat an additional 300-500 calories every day compared to what you did before starting the transformation program. This technique can help you put on 0.5-1 pounds a week. 

Jeff Nippard Workout Program

The Canadian fitness celebrity does not follow a vanilla bodybuilding program that includes hitting your chest on a Monday and back on a Tuesday. Instead, he uses a push, pull, and legs training split to train his muscles optimally. 

Here is a brief overview of the PPL (push, pull, and legs) training program:

• Push: On the push day, you will be training your chest, arms (triceps), and shoulders. 
• Pull: Your back is the primary target muscle group on the pull day. However, you will also be training your arms (biceps). 
• Legs: Since your legs are the biggest muscle group in your body, they get a dedicated day. You will be hitting your hams, glutes, and calves on leg day. 

Jeff Nippard Training Split

Given below is what Nippard’s weekly training split looks like:

• Day 1: Legs (Quads and Calves)
• Day 2: Chest and Triceps (Push Day)
• Day 3: Back and Biceps (Pull Day)
• Day 4: Legs (Glutes and Hamstrings)
• Day 5: Shoulders (Push Day)
• Day 6: Mid-back (Pull Day)

Next: The 12 Best Workout Splits

Advantages of Following a Push, Pull, and Legs Routine

Before you begin a physique transformation program, you should know what differentiates it from the other plans on the market. Here is what makes the PPL training regimen effective:

1. All Related Muscles are Trained Together

PPL program is an effective workout split because all related muscle groups are trained together on one day. 

This gives you a maximum overlap of movements within the same workout. It allows you to overload the related muscle groups in the shortest period.

On the other hand, the PPL training split ensures there is a minimum overlap of movements between workouts, which is a perfect segue into the next benefit. 

2. Optimal Recovery Time

Since you will be training your related muscle groups on the same day, your muscles will get enough time to recuperate before you train them again. 

On the PPL program, you will have to wait for at least 48 hours before you can train the same muscle group again. 

3. Focus on Lagging Muscle Groups

The best part about the PPL program is that you can modify it according to your own physique. For example, if you have lagging shoulders, you can dedicate a training day to them. 

The fifth and sixth days on the push, pull, and legs split can be used to fix your laggard muscles. 

Watch: Jeff Nippard Explained How to Increase Testosterone Naturally

Jeff Nippard Workout Program

Jeff Nippard’s training program to get you in the best shape of your life:

Day 1: Legs (Quads and Calves)

• Squat: 3 sets of 4 reps (80% 1RM)
• Romanian Deadlift: 3 sets of 10 reps
• Single-Leg Press: 3 sets of 15 reps
• Eccentric Leg Extension: 3 sets of 10-12 reps
• Seated Leg Curl: 3 sets of 10-12 reps
• Standing Calf Raise: 3 sets of 10-12 reps
• Superset:
  • Decline Crunch: 2 sets of 10-12 reps 
  • Long-Lever Plank: 2 sets of 30 seconds

Day 2: Chest and triceps (Push Day)

• Bench Press: 3 sets of 8 reps (72.5% 1 RM)
• Machine Shoulder Press: 3 sets of 12 reps
• Dips: 3 sets of 12-15 reps
• Eccentric Skullcrusher: 3 sets of 8-10 reps
• Egyptian Lateral Raise: 3 sets of 12 reps
• Cable Tricep Kickback: 3 sets of 20-30 reps

Day 3: Back and Biceps (Pull Day)

• Weighted Pull-Up: 3 sets of 6 reps
• Seated Cable Row: 3 sets of 10-12 reps
• Kneeling Cable Pullover: 3 sets of 15-20 reps
• Hammer Cheat Curl: 3 sets of 8-10 reps
• Incline Dumbbell Curl: 2 sets of 12-15 reps

Day 4: Legs (Glutes and Hamstrings)

• Deadlift: 3 sets of 3 reps (80-85% 1RM)
• Hack Squat: 3 sets of 10-12 reps
• Single-Leg Hip Thrust: 2 sets of 15 reps
• Superset:
  • Nordic Ham Curl: 2 sets of 10-12 reps 
  • Prisoner Back Extension: 2 sets of 10-12 reps
• Single-Leg Calf Raise: 3 sets of 8-10 reps
• Weighted L-Sit Hold: 3 sets of 30 seconds

Day 5: Shoulders (Push Day)

• Overhead Press: 4 sets of 4 Reps (80%)
• Close-Grip Bench Press: 3 sets of 10 reps
• Cable Crossover: 3 sets of 10-12 reps (last set drop-set)
• Overhead Tricep Extension: 3 sets of 10-12 reps
• Lateral Raise 21’s: 3 sets x 7/7/7
• Neck Flexion/Extension: 3 sets of 10-12 reps

Day 6: Mid-back (Pull Day)

• Omni-Grip Lat Pulldown: 3 sets of 10-12 reps
• Chest-Supported Row: 3 sets of 10-12 reps
• Rope Facepull: 3 sets of 15-20 reps
• Incline Dumbbell Shrug (optional): 3 sets of 15-20 reps
• Reverse Pec Deck: 2 sets of 15 reps
• Pronated/Supinated Curl: 3 sets of 10/10 reps

As you might have noticed, Jeff Nippard uses percentages of his one-rep max (1MR) on compound lifts like the squat, bench press, deadlift, and overhead press. 

Also, he starts his workouts with functional (multi-joint) exercises but finishes them with isolation (single-joint) movements. Functional lifts help build strength and muscle mass, and the isolation exercises improve muscle definition. 

Watch: Jeff Nippard Shows The Best Scientific Way To Train Arms For Growth

Nippard Training Principles

The social media fitness icon abides by the following training principles:

1. High Volume Training

Jeff Nippard follows a high-volume training program. A typical PPL routine on his program can consist of up to 22 sets. He does not leave the gym without annihilating his muscles, which ensures that he never hits a plateau. 

2. Science Behind Training

Nippard is one of the few fitness celebrities who not only lays out how to perform an exercise but also explains the science behind it. 

3. Goal Oriented Training

Nippard’s routine consists of two sections of four weeks each. In the first section, he focuses on increasing intensity and repetition. The second section is dedicated to building strength. 

4. Progressive Overload

Jeff spends a good amount of time warming up before every workout. Also, if you end up watching one of Nippard’s YouTube training videos before a workout, do not try to lift the same weight as him, or you’ll end up risking an injury. 

Focus on getting your lifting form right in the beginning and increase the weight as you gain experience. 

Supplements

Since Jeff Nippard did his bachelor’s in biochemistry, he understands the importance of supplements. Here are the supplements he uses every day: 

1. Creatine: It is one of the most researched sports supplements. It can help you put on muscle mass and build strength in a short period. Nippard recommends taking 3-5 grams of creatine every day. 

2. Pre-Workout: Top pre-workouts can boost your workout performance.

3. Whey Protein: It is no secret that whey protein is a darling of the bodybuilding community. It helps build muscle and burn fat at the same time. 

4. Omega 3: It improves heart and joint health. It is made of fatty acids that cannot be amalgamated by your body. An omega 3 supplement can also improve your skin and hair quality. 

5. Multivitamins: A multivitamin supplement is a great way of ensuring that you are meeting your daily micronutrient needs. Falling deficient in the micronutrient department can negatively impact your mood, energy levels, memory, and strength. 

Other Training and Diet Program:

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• Wolverine Workout Program
• Bane Workout Program
• The Rock’s Secret Diet and Workout Program

Wrapping Up

Following a training and diet program for months on end but not having any gains to show for it can be disheartening. Sadly, this happens way too often in the fitness and bodybuilding world. 

Jeff Nippard’s training and diet program are backed by science and have worked for him and his clients. If you are on the market for an effective transformation program, you should give the PPL training regimen a shot. Best of luck!

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