The Workout That Transformed Jeff Nippard’s Physique

Natural bodybuilder and science-based fitness educator Jeff Nippard dedicated the entirety of 2024 to evolving his physique naturally. Even after 15 years of training, dedicated training garnered 2.7 pounds of lean mass, measured by DEXA Scan, and increased his biceps peaks (measured via ultrasound). 

In late May 2025, Nippard followed up with the routine that helped push him past his natural genetic limit with research-backed precision.

This upper body workout I used for 365 days transformed my physique.

—Jeff Nippard

Jeff Nippard’s Upper Body Routine  

• Incline Barbell Bench Press: 3-4 sets x 6-10 reps
• Seated Cable Flye: 3 Sets x 10-12 Reps
• Weighted Pull-Ups: 3 Sets x 6-8 Reps
• High Cable Lateral Raise: 2-3 Sets x 8-10 Reps
• Deficit Pendlay Row: 3 Sets x 8-10 Reps
• Overhead Cable Triceps Extensions: 3 Sets x 10-12 Reps
• Cable Bayesian Curls: 3 Sets x 10-12 Reps
• Preacher Curls

https://www.youtube.com/watch?v=928aRhhPP8I

Choose a variation you can feel your muscles working and push that variation hard with good form.

—Jeff Nippard 

Incline Barbell Bench Press

Nippard chose the incline barbell bench press due to loading capacity, stabilizer muscle activation (side delts during bench presses), and overall stability. 

This was hands down the most effective exercise for growing my pecs this year.

—Jeff Nippard

Research shows a 45-degree incline press is more effective for upper chest growth and equally beneficial to flat bench presses for middle and lower chest hypertrophy. (1)

Nippard avoided machines, insisting that the new trend favoring machine stability limits gains.

Freeweight lifts offer a lot of value; research backs it up.

—Jeff Nippard

• Target muscles: Chest, front delts, triceps, side delts
• Hypertrophy Tips:
  • 45° incline is most efficient
  • Slightly narrower grip for more range and triceps
  • No momentum—pause briefly on chest before pressing
  • Control eccentrics, press slightly back on concentric
  • Nippard didn’t use spotters to ensure he achieved absolute failure

Seated Cable Flye

Seated flyes are a better chest-focused exercise. They enable a more thorough stretch, which promotes hypertrophy. They’re more stable than standing variations, keeping tension on the pecs. 

• Nippard’s top cue: Imagine hugging a tree and keep the elbows high for proper alignment.

Focus on bringing the elbows together, not just your hands.

—Jeff Nippard

Doing so prevents overactivation of the front delt and triceps.

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Weighted Pull-Ups

Nippard upgraded pull-ups from A-tier to the elite S-tier after his experiment. They offer more full-body tension and are harder to cheat on than pulldowns.

• Muscles Worked: Lats, rhomboids, mid traps, biceps, core
• Technique cues:
  • Cue chest to bar for better muscle control
  • Pull down and in with elbows, not arms
  • Use chalk or lifting straps for grip
  • Pause at the bottom 

People worry too much about feeling their lats…pull-ups [don’t] feel amazing; they’re get you jacked and strong.

—Jeff Nippard

High Cable Lateral Raise

Dumbbells and cables grow the side delts similarly with standard execution, or stopping the arms neutral. (2) However, Nippard argued that setting the cable pulley higher, just below the hips, combined with more range of motion, optimizes peak tension. 

• Execution:
  • Sweep the weight out, not up
  • Don’t shrug to keep traps out of it

These almost exclusively target the side delts, which is crucial for that X-frame look.

—Jeff Nippard

Deficit Pendlay Row

“If you’re not doing it, you’re missing out,” Nippard expressed. Some type of bent-over row builds spinal erector thickness. 

• Target: Entire back + spinal erectors
• Modifications:
  • Stand on a plate to increase the range of motion
  • Explosive concentrics, controlled eccentrics
  • Use lengthened partials after failure 

Ensure the torso is parallel to the floor to challenge the upper back muscles.

Overhead Cable Triceps Extension

In a 2023 study, overhead extensions led to 50% more long head growth and 40% more overall triceps growth than cable pushdowns. Overhead extensions, unlike other triceps exercises, fully stretch the triceps. (3)

Better Setup

1. Move the cable high
2. Squat down and use your legs to lift the weight into position

Bayesian Cable Curl

Curling with the arms behind the back enhances biceps length and overall tension. A study comparing Bayesian curls to preacher curls showed trends for more growth with the former. (4)(5)(6)

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The same research indicates that preacher curls could be a superior brachialis exercise. Nippard includes preacher and hammer curls for complete elbow flexor development. 

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References 

1. Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
2. Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
3. Attarieh P, Nunes JP, Khani S, Negahdar S, Goli A, Nazarirad H, Nazarirad S, Mojtahedi S, Nosaka K, Soori R. Comparison Between Shoulder Flexed and Extended Positions in Elbow Flexion Resistance Training on Regional Hypertrophy and Maximum Strength: Preacher versus Bayesian Cable Curls. Eur J Sport Sci. 2025 Apr;25(4):e12279. doi: 10.1002/ejsc.12279. PMID: 40082069; PMCID: PMC11906226.
4. Kassiano W, Costa B, Kunevaliki G, Lisboa F, Stavinski N, Prado A, Tricoli I, Francsuel J, Lima L, Nunes J, Ribeiro AS, Cyrino ES. Distinct muscle growth and strength adaptations after preacher and incline biceps curls. Int J Sports Med. 2025 May;46(5):334-343. doi: 10.1055/a-2517-0509. Epub 2025 Jan 14. PMID: 39809454.

Featured image: @jeffnippard on Instagram