Pro natural bodybuilder and powerlifter Jeff Nippard is known for his science-based approach to fitness and training. As a former Mr. Junior Canada for natural bodybuilding and a Canadian national record holder in the bench press, his influence in the fitness community is well-earned.
Exercise scientist and co-founder of Renaissance Periodization, Dr. Mike Israetel, reviewed Jeff Nippard’s “The Pure Bodybuilding Program,” which follows a push-pull-leg split. To evaluate effectiveness, Dr. Israetel followed a push-day workout from the routine, analyzing the exercises, alternatives, and guidance offered.
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Overview — Jeff Nippard’s Bodybuilding Program
Nippard’s “The Pure Bodybuilding Program” is built around a structured push-pull-leg split, supplemented with a dedicated arm workout and a day to target weak points, followed by a rest day. The push day includes six exercises:
- Compound press
- Pec isolation movement
- Two triceps isolation exercises
- Medial deltoid and core exercises
The program prescribes two to four sets per exercise — Dr. Israetel suggested slightly increasing to three to five sets and reducing the number of exercises — and rep ranges from eight to 15, with each set guided by a recommended rate of perceived exertion (RPE).
RPE measures the effort required for a given routine on a scale from one to 10, with 10 representing maximum exertion.
9.5 or 10 RPE can look extreme for those who know how to train hard but never do it.
—Dr. Mike Israetel
Compound lifts require breaks of two to three minutes between sets, while isolation exercises need shorter rests of one to two minutes. Nippard’s program offers two substitution options for each exercise, allowing for flexibility.
Beyond the workouts, “The Pure Bodybuilding Program” provides a comprehensive hypertrophy guide, covering the science behind muscle growth and development, detailed instructional videos for each movement, and an in-depth nutrition guide.
Warm-Up
The warm-up includes five to 10 minutes of light cardio on a treadmill, Stairmaster, elliptical, or bike, followed by the following dynamic stretches:
- Arm Swings
- Arm Circles
- Front-to-Back Leg Swings
- Side-to-Side Leg Swings
- Cable External Rotation (optional)
Each warm-up exercise should be performed for 10 reps per side, except for the cable external rotation, which requires 15 reps per side. (1)
Push Exercises
- Cuffed Behind-the-Back Lateral Raise
- Low Incline Smith Machine Press
- Pec Deck (with Integrated partials)
- Overhead Cable Triceps Extension (Bar) & Triceps Pressdown (Bar)
- Cable Crunch
Cuffed Behind-the-Back Lateral Raise
The program includes cross-body cable Y-raises or dumbbell lateral raises as an alternative for three working sets of 10 to 12 reps. The first two sets should be performed at an RPE of nine to 10. Push the final set to a full RPE of 10.
Dr. Israetel concluded with myo reps, beginning with 10 to 12 reps taken to failure, followed by a brief five-second rest, then another set of three to four reps, rest for five seconds, and repeat. The cycle continued until he couldn’t complete three reps in a set.
Low Incline Smith Machine Press
The low-incline Smith machine press comprises four sets of eight to 10 reps, with two to three minutes rest between sets. Before his last set, Dr. Israetel incorporated a brief pec static stretch for 30 seconds to enhance upper chest activation.
I get deeper into the stretch with every second breath.
—Dr. Mike Israetel
Pec Deck (with Integrated Partials)
Alternatives for those without access to a pec deck include the bent-over cable flye or dumbbell flye. Dr. Israetel performed two sets of dumbbell flyes with integrated partials — each rep combined full and partial range of motion.
Overhead Cable Triceps Extension & Triceps Pressdown (Bar)
The program calls for a warm-up set of eight reps on the overhead cable triceps extension, followed by three intense working sets. Due to limited mobility, Dr. Israetel substituted dumbbell skull crushers.
Dr. Israetel hit a drop set for his final set, starting with 10-12 reps at 60 pounds, then reducing the weight by 20-30% until failure. He performed two sets of eight to 10 reps on triceps pressdowns, ending with a drop set.
Takeaway
Dr. Israetel praised Nippard’s bodybuilding program as a resource for intermediate and beginner lifters to build muscle.
It’s logical and doesn’t train muscles, so you’re overtraining some and undertraining others.
—Dr. Mike Israetel
Dr. Israetel enjoyed the pull-push-legs-arms split, which balances effort, recovery, and repetition. The two alternatives are likely to be feasible for those who need them.
“The rest times and RPD make sense,” Dr. Israetel concluded. “This is tough training; you must push close to failure; it’s a great program if you like going hard.”
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Reference
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Featured image: @jeffnippard on Instagram
