Jeff Nippard Workout Routine and Diet Plan for Ulitmate Results

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Written By Jonathan Deventer

Jeff Nippard Workout Routine and Diet Plan


Jeff Nippard, also known as Mr. Junior Canada, has carved a niche for himself in the fitness world through his drug-free bodybuilding approach. His popularity on YouTube and features in health and fitness magazines attest to his influence in the industry. After delving into Jeff’s content for 30 hours, I’ve compiled the most comprehensive and up-to-date information on his workout routine, diet plan, and supplementation approach.

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Stats and Career Highlights

Jeff Nippard, at 30 years old, stands at 164 cm and weighs 81.5 kg, with a waist size of 32 inches and a chest size of 44 inches. He has achieved significant success in his bodybuilding career, earning the title of Mr. Junior Canada and becoming a prominent figure in the fitness community.

Jeff Nippard Workout Routine

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Jeff Nippard’s workout program focuses on push, pull, and leg days, which has proven transformative for many. It aids in developing a stronger physique, achieving noticeable muscle growth, and progressively reducing body fat.

Day 1: Chest, Shoulders & Triceps

Jeff’s chest, shoulders, and triceps workout includes the following exercises:

  • Barbell bench press: 4 sets of 6 reps
  • Cable incline fly: 3 sets of 15 reps
  • Barbell standing military press: 4 sets of 12 reps
  • Cable lateral raise: 4 sets of 15 reps
  • Cable triceps pushdown: 4 sets of 15 reps
  • Cable one arm standing overhead tricep extension: 4 sets of 15 reps
  • Static dumbbell holds: 2 sets of 60 seconds
  • Cable rope face pulls: 3 sets of 20 reps
  • Knee hip raises on parallel bars: 3 sets of 10 reps

Day 2: Back, Biceps & Rear Delts

Jeff’s back, biceps, and rear delts workout includes the following exercises:

  • Cable one-arm lat pulldown: 2 sets of 20 reps
  • Pull-ups: 3 sets of 8 reps
  • One arm Meadows row: 3 sets of 12 reps
  • Omni-grip lat pulldown: 3 sets of 15 reps
  • Machine reverse flys: 2 sets of 20 reps
  • Cable rope face pulls: 2 sets of 15 reps
  • Band back flies: 2 sets of 20 reps
  • Barbell curls: 3 sets of 8 reps
  • Dumbbell incline curl: 2 sets of 20 reps
  • Barbell rack pulls: 3 sets of 8 reps

Day 3: Legs

Jeff’s leg workout includes the following exercises:

  • Barbell squat: 3 sets of 6 reps
  • Barbell Romanian deadlift: 3 sets of 8 reps
  • Dumbbell lunges: 3 sets of 20 reps
  • Leg extension with one leg: 3 sets of 10 reps
  • Single leg curl: 3 sets of 12 reps
  • One leg calf press on leg press: 3 sets of 12 reps
  • Seated calf raise: 3 sets of 20 reps
  • Weight plate Russian twists: 3 sets of 10 reps

Day 4: Rest or Active Recovery

  • This day is dedicated to rest or light activities like walking, yoga, or stretching to aid in recovery.

Day 5: Push Day

  • Bench Press: 4 sets of 8-12 reps
  • Incline Dumbbell Press: 3 sets of 10-12 reps
  • Tricep Pushdowns: 4 sets of 10-12 reps
  • Additional exercises may include shoulder and tricep isolation movements.

Day 6: Pull Day

  • Deadlifts: 4 sets of 8-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Hamstring Curls: 4 sets of 10-12 reps
  • Additional exercises may include back and bicep isolation movements.

Day 7: Legs & Abs

  • Squats: 4 sets of 8-12 reps
  • Leg Press: 3 sets of 10-12 reps
  • Calf Raises: 4 sets of 12-15 reps
  • Additional exercises may include ab workouts such as planks, crunches, and leg raises.

Additional Tips

  • Jeff recommends adjusting the volume and intensity of the workouts based on individual fitness levels and goals.
  • Proper warm-up and cool-down routines are essential to prevent injuries and improve performance.
  • Consistency and progressive overload are key principles in Jeff’s workout philosophy.

By following Jeff Nippard’s 7-day workout routine, individuals can achieve noticeable muscle growth, strength gains, and overall fitness improvements. It’s important to listen to your body, adjust the workouts as needed, and stay committed to your fitness goals.

Program Structure and Variability

Jeff Nippard’s program blends bodybuilding and powerlifting techniques, offering a holistic fitness approach. The program’s variability prevents plateauing, and cycling through high and low volume phases for continuous progress.

Workout Principles

Jeff’s workouts are split into push, pull, and leg days, emphasizing movement patterns over muscle groups. Progressive overload is key, ensuring each session challenges the muscles for growth.

Jeff Nippard Diet Plan

Jeff Nippard Diet Plan

Jeff’s diet complements his weightlifting regime, focusing on lean proteins, complex carbs, and healthy fats. Specific meal plans for cutting and bulking phases are also part of his regimen.

Foods To Eat

Jeff Nippard’s diet emphasizes whole, nutrient-dense foods to support muscle growth and overall health. Here are some key foods to include:

Lean Proteins

  • Chicken: A lean source of protein that is versatile and can be easily incorporated into various dishes.
  • Turkey: Another lean protein option that is low in fat and high in protein, essential for muscle repair and growth.
  • Fish: Rich in omega-3 fatty acids and high-quality protein, fish like salmon, tuna, and mackerel are excellent choices.
  • Lean Cuts of Beef: Beef provides essential nutrients like iron and zinc, but it’s important to choose lean cuts to reduce saturated fat intake.

Complex Carbohydrates

  • Brown Rice: A complex carbohydrate that provides a steady release of energy and is a good source of fiber.
  • Quinoa: A complete protein source that also contains fiber, vitamins, and minerals.
  • Sweet Potatoes: Rich in vitamins, minerals, and fiber, sweet potatoes are a nutritious carbohydrate option.
  • Whole Grains: Foods like oats, barley, and whole wheat provide fiber and nutrients that are lacking in refined grains.

Healthy Fats

  • Avocados: A rich source of monounsaturated fats, avocados also provide vitamins and minerals.
  • Nuts: Almonds, walnuts, and other nuts are high in healthy fats, protein, and fiber.
  • Seeds: Flaxseeds, chia seeds, and pumpkin seeds are excellent sources of omega-3 fatty acids and fiber.
  • Olive Oil: A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants.

Vegetables and Fruits

  • Vegetables: Include a variety of colorful vegetables in your diet for a wide range of vitamins, minerals, and antioxidants.
  • Fruits: Opt for whole fruits over fruit juices to benefit from the fiber and nutrients they provide.

Foods to Avoid

To support his fitness goals, Jeff Nippard avoids certain foods that are high in unhealthy fats, sugars, and processed ingredients. Here are some foods to limit or avoid:

  • Processed Foods: Foods like chips, cookies, and processed meats are often high in unhealthy fats, sugars, and additives.
  • Sugary Drinks and Snacks: Beverages like soda and sweetened teas, as well as sugary snacks, should be consumed in moderation.
  • White Bread, Pasta, and Refined Grains: These foods are stripped of their nutrients during processing and can cause spikes in blood sugar levels.

Jeff Nippard’s Shredding Diet Plan

Jeff’s shredding diet plan is designed to support fat loss while maintaining muscle mass. Here is a sample meal plan:

Meal 1: Oatmeal with Protein Powder and Berries

  • A bowl of oatmeal topped with protein powder and mixed berries for added flavor and nutrients.

Meal 2: Grilled Chicken Breast with Quinoa and Steamed Broccoli

  • Grilled chicken breast served with quinoa, a complete protein source, and steamed broccoli for added fiber and vitamins.

Meal 3: Greek Yogurt with Almonds and Honey

  • Greek yogurt topped with almonds and honey for a protein-rich and satisfying snack.

Meal 4: Protein Shake with Banana and Spinach

  • A protein shake made with whey protein powder, banana, spinach, and water or almond milk for added nutrients and fiber.

Meal 5: Baked Salmon with Sweet Potato and Asparagus

  • Baked salmon served with sweet potato, a complex carbohydrate, and asparagus for a nutritious and filling dinner.

Jeff Nippard’s Bulking Diet Plan

During his bulking phase, Jeff focuses on consuming a surplus of calories to support muscle growth. Here is a sample meal plan:

Meal 1: Whole Grain Toast with Almond Butter and Banana Slices

  • Whole grain toast topped with almond butter and banana slices for a balanced start to the day.

Meal 2: Turkey Sandwich on Whole Grain Bread with Avocado and Vegetables

  • A turkey sandwich made with whole grain bread, avocado, and vegetables for added fiber and nutrients.

Meal 3: Brown Rice with Black Beans, Grilled Chicken, and Salsa

  • Brown rice served with black beans, grilled chicken, and salsa for a protein-rich and flavorful meal.

Meal 4: Cottage Cheese with Pineapple

  • Cottage cheese topped with pineapple for a high-protein snack that is also refreshing.

Meal 5: Lean Beef Stir-Fry with Mixed Vegetables and Brown Rice

  • Lean beef stir-fry cooked with mixed vegetables and served over brown rice for a hearty and nutritious dinner.

By following Jeff Nippard’s diet plan, individuals can support their fitness goals and improve their overall health. It’s important to customize the diet plan based on individual needs and preferences and to consult with a healthcare professional before making any significant changes to your diet.

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Nutrition Principles

Avoidance of junk foods is central to Jeff’s diet philosophy. Optimal protein intake, ranging from 1.6 to 2.2 grams per kg of body weight, supports his muscle-building goals.


Jeff Nippard incorporates supplements into his fitness regimen to support his training goals. Two key supplements he uses are whey protein powder and pre-workouts, which are strategically timed to enhance recovery and performance.

Whey Protein Powder

Whey protein is a fast-digesting protein source that helps repair and rebuild muscles after intense workouts. Jeff uses whey protein powder as a convenient way to increase his protein intake, especially post-workout when the body needs rapid nutrient absorption for muscle recovery. By consuming whey protein, Jeff ensures that his muscles receive the necessary amino acids for growth and repair, ultimately aiding in muscle recovery and growth.


Pre-workout supplements are designed to enhance performance during workouts by increasing energy, focus, and endurance. Jeff uses pre-workouts to help him stay energized and focused throughout his training sessions, allowing him to push harder and achieve better results. These supplements are typically taken before exercise to maximize their effects during the workout. Jeff’s strategic use of pre-workouts helps him maintain intensity and performance during his workouts, leading to greater gains in strength and muscle mass.

In addition to whey protein powder and pre-workouts, Jeff Nippard also includes creatine and omega-3 supplements in his regimen to further support his fitness goals.


Creatine is a naturally occurring compound that plays a key role in the production of energy during high-intensity exercise. Jeff incorporates creatine into his supplement stack to enhance his strength and power output, allowing him to lift heavier weights and perform better during his workouts. By increasing creatine levels in the muscles, Jeff can improve his overall workout performance and potentially accelerate muscle growth.


Omega-3 fatty acids are essential fats that are important for overall health, including heart health, brain function, and inflammation regulation. Jeff includes omega-3 supplements in his diet to ensure he is getting an adequate intake of these beneficial fats. Omega-3s have also been shown to support muscle recovery and reduce muscle soreness, which can be beneficial for someone with a rigorous training regimen like Jeff.

By including creatine and omega-3 supplements along with whey protein powder and pre-workouts, Jeff Nippard has a comprehensive supplement regimen that supports his fitness goals and overall health. For more details on Jeff’s supplement regimen, including specific brands and dosages, you can visit

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The Science Behind Jeff Nippard’s Fitness Approach

Jeff Nippard’s success in the fitness industry can be attributed to his evidence-based approach to training and nutrition. His background in biochemistry has influenced his methods, ensuring that his workouts and diet plans are backed by scientific research.

High Volume Training

One of the key aspects of Jeff’s workout routine is high-volume training. This involves performing a higher number of sets and reps to maximize muscle growth. Studies have shown that high-volume training can lead to significant gains in muscle mass and strength.

Goal-Oriented Training

Jeff tailors his training programs to specific goals, whether it’s building muscle, and strength, or improving overall fitness. By setting clear goals, Jeff can design workouts that are effective and efficient.

Progressive Overload

Progressive overload is a fundamental principle of Jeff’s training philosophy. This involves gradually increasing the weight or intensity of exercises to continually challenge the muscles for growth. Studies have shown that progressive overload is essential for building muscle and strength.

Science-Based Nutrition

Jeff’s diet plan is based on scientific principles, focusing on whole foods and nutrient timing to optimize performance and body composition. His approach to nutrition is supported by research, ensuring that his diet plan is effective and sustainable.

Importance of Supplements

While Jeff emphasizes the importance of a balanced diet, he also recommends certain supplements to support overall health and performance. These include whey protein powder and pre-workouts, which can enhance recovery and performance when used correctly.

In conclusion, Jeff Nippard’s fitness approach is grounded in science and has been proven effective for achieving muscle growth, strength, and overall fitness. By following his workout routine, diet plan, and principles, you can achieve your fitness goals and improve your overall health.

Jeff Nippard’s Impact on the Fitness Community

Jeff Nippard’s evidence-based approach to fitness has had a significant impact on the fitness community. His informative videos and articles have helped educate thousands of people about the science behind effective training and nutrition.

YouTube Influence

Jeff’s YouTube channel has over 3 million subscribers, making him one of the most popular fitness influencers on the platform. His videos cover a wide range of topics, from workout tips to nutrition advice, all backed by scientific research.

Magazine Features

Jeff has been featured in numerous health and fitness magazines, further solidifying his reputation as a trusted authority in the fitness industry. His articles provide valuable insights into effective training and nutrition strategies.

Social Media Presence

Jeff’s presence on social media platforms like Instagram and Twitter allows him to reach an even wider audience. His posts often feature workout tips, diet advice, and motivational content, inspiring others to take charge of their fitness journey.

Jeff Nippard’s Future in Fitness

As Jeff Nippard continues to educate and inspire others, his influence in the fitness community is likely to grow. His evidence-based approach sets him apart from other fitness influencers, making him a trusted source of information for those looking to improve their health and fitness.

Continued Education

Jeff is constantly learning and researching the latest trends in fitness, ensuring that his content remains relevant and up-to-date. This commitment to education sets him apart as a leader in the industry.

Expansion of Brand

With his growing popularity, Jeff has the opportunity to expand his brand and reach an even larger audience. This could include partnerships with fitness companies, speaking engagements, and the release of new products or services.

Impact on Future Generations

Through his work, Jeff Nippard is shaping the future of fitness by educating and inspiring others to live healthier lives. His evidence-based approach is likely to influence how people approach fitness for years to come.

Jeff Nippard’s impact on the fitness community is significant, and his influence is likely to continue growing in the future. By providing valuable information backed by scientific research, Jeff has earned the trust and respect of fitness enthusiasts worldwide.

Wrapping Up

In conclusion, Jeff Nippard’s impact on the fitness community is profound, rooted in his evidence-based approach to training and nutrition. His success as a fitness icon is evident through his YouTube popularity, magazine features, and social media presence, all of which have helped educate and inspire thousands of people worldwide.

Jeff’s workout routine, diet plan, and principles are not only effective but also backed by scientific research, making them a reliable resource for achieving fitness goals. His emphasis on high-volume training, goal-oriented workouts, progressive overload, and science-based nutrition sets him apart as a leader in the industry.

Looking ahead, Jeff’s future in fitness looks promising, with opportunities to expand his brand and impact even more people. His commitment to continued education and his dedication to providing valuable content ensure that his influence will continue to grow, shaping the future of fitness for generations to come.

In summary, Jeff Nippard’s evidence-based approach, dedication to education, and impact on the fitness community make him a true fitness icon. His work inspires others to live healthier lives and serves as a valuable resource for anyone looking to improve their fitness and overall health.


Frequently Asked Questions

What is Jeff Nippard’s workout routine?

Jeff Nippard’s workout routine focuses on push, pull, and leg days, which include a variety of exercises targeting different muscle groups.

How does Jeff Nippard structure his workouts?

Jeff Nippard structures his workouts with a focus on high-volume training, progressive overload, and goal-oriented training to achieve muscle growth and strength.

What exercises does Jeff Nippard do for the chest, shoulders, and triceps?

Some of the exercises Jeff Nippard does for the chest, shoulders, and triceps include barbell bench press, cable incline fly, standing military press, lateral raise, triceps pushdown, and others.

What is Jeff Nippard’s diet plan?

Jeff Nippard’s diet plan focuses on lean proteins, complex carbohydrates, and healthy fats, with specific meal plans for cutting and bulking phases.

What foods does Jeff Nippard eat to stay in shape?

Jeff Nippard eats foods like chicken, turkey, fish, lean cuts of beef, brown rice, quinoa, sweet potatoes, avocados, nuts, seeds, and vegetables to support his fitness goals.

How many days a week does Jeff Nippard work out?

Jeff Nippard works out six days a week, with one day dedicated to rest or light activities for recovery.

What supplements does Jeff Nippard take?

Jeff Nippard takes supplements like whey protein powder, pre-workouts, creatine, and omega-3 to support his training goals and overall health.

How tall is Jeff Nippard?

Jeff Nippard is 164 cm tall.

How much does Jeff Nippard weigh?

Jeff Nippard weighs 81.5 kg.

What are Jeff Nippard’s body measurements?

Jeff Nippard has a waist size of 32 inches and a chest size of 44 inches.

How does Jeff Nippard train for muscle growth?

Jeff Nippard trains for muscle growth by following a structured workout routine, focusing on progressive overload, and adjusting the volume and intensity of his workouts based on his goals.

Does Jeff Nippard use steroids or is he natural?

Jeff Nippard is known for his drug-free bodybuilding approach and has not publicly stated the use of steroids.

What is Jeff Nippard’s approach to nutrition?

Jeff Nippard’s approach to nutrition is based on whole, nutrient-dense foods to support muscle growth and overall health, with an emphasis on protein intake and avoiding junk foods.

How long has Jeff Nippard been training?

Jeff Nippard has been training for several years and has achieved significant success in his bodybuilding career, earning the title of Mr. Junior Canada and becoming a prominent figure in the fitness community.

What is Jeff Nippard’s philosophy on fitness and health?

Jeff Nippard’s philosophy on fitness and health is grounded in science and evidence-based practices, focusing on proper training techniques, nutrition, and supplementation to achieve fitness goals and improve overall health.


Certainly! Here’s a table with more authoritative references for the article about Jeff Nippard’s fitness approach:

Workout RoutineJeff Nippard’s YouTube ChannelLink
Men’s HealthLink
Diet PlanJeff Nippard’s YouTube ChannelLink
Men’s HealthLink
SupplementsJeff Nippard’s YouTube ChannelLink
PubMed (for scientific studies on supplements)Link
Scientific ResearchPubMedLink
Google ScholarLink
InterviewsMuscle & FitnessLink
Social MediaJeff Nippard’s InstagramLink
Jeff Nippard’s TwitterLink
Jeff Nippard’s YouTube ChannelLink
Fitness CommunityBodybuilding.comLink
Men’s HealthLink
Muscle & FitnessLink

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