You’re probably thinking, “Ugh, not another full-body workout.” You’ve been doing a training split for months (or even years) and the last thing you want to do is go backward, right?
Full-body routines definitely get an unfair reputation. But, this routine by powerlifting legend Jeff Nippard might just be what changes your mind about them for good (finally produces results).
So, is this the routine that’ll dig you out of your plateau and maximize your gains like never before? Keep reading this review to find out!
I Hesitate to Say This But…
When we first published this review, we were singing the praises of Jeff Nippard and his full body program.
Who wouldn’t? Nippard is such a fitness powerhouse of knowledge and to be fair, we think this is the best Jeff Nippard program.
But recently, we decided that Jeff Nippard’s High Frequency Full Body Program isn’t our top choice for guys that want to build impressive muscle with the least amount of effort.
Sure it’ll take a little longer, but if you want to build muscle size that actually makes your buddies take notice…
And have enough free time to spend gaming or hanging out with friends…
And eat your favorite foods every day…
Then you should check out Superhero X12 by Fit Mole instead of Nippard’s full body program.
First of all, Jeff Nippard’s High Frequency Full Body Program is missing a lot of crucial information you need to build muscle. For example… where’s the diet?
Sure, Nippard’s program is extremely well thought-out, but without a supportive meal plan… and complete instructions on HOW to diet correctly, this full body program falls apart.
Superhero X12 includes all strategies and tactics you need to build more muscle including diet plans, macro setups, supplement recommendations, and even private access to an active support form.
You don’t have to go searching for all the missing info, because everything is in one convenient place.
Second, the High Frequency Full Body Program is intended for intermediate and advanced lifters only. If you’re still a beginner, this program wouldn’t be a good fit for you.
However, Superhero X12 has workout programs for both intermediates and beginners to make serious muscle gains.
Don’t want to spend more money on multiple programs based on your experience level? Cool! SX12 has you covered with both the powerful Nova Workout Series for beginners and enhanced Titan Workout Series for intermediates.
And third, Jeff Nippard’s High Frequency Program is designed for bodybuilders that have no problem living in the gym. Since you’ll be training 5 days per week doing 6-8 exercises per session, you’ll probably be on a first-name basis with the front desk guy in less than a week.
Maybe you like the idea of spending excessive time fighting strangers to use the bench press, but we don’t.
Superhero X12 shows you how to build defined muscles in only 3 hours per week. That’s right… if you can commit to 3 workouts per week, SX12 has the workouts to help you get real results.
We think SX12 is the best in terms of flexibility.
You can check out our review of Superhero X12 and see every single thing that’s included.
But this is why I recommend SX12 if you want to build a muscular body that gets attention.
- You get a complete system to get ripped so you’re never confused or need to buy additional training programs
- You can see great gains at multiple points in your fitness journey since both beginners and intermediates are covered
- You can spend less time in the gym and more time having a life
Again, consider Superhero X12 instead of Jeff Nippard’s Full Body program.
But don’t take my word for it.
We’re just random internet people.
Now onto the review…
About the Creator – Jeff Nippard
Thanks to YouTube and Instagram, Jeff Nippard has become the face of bodybuilding for the younger generation. And, for a pretty good reason too!
Here’s his backstory.
Nippard’s success in the fitness industry started in 2012 when he was 22 years old, earning the title of “Mr. Junior Canada.” Two years later, he went on to set the Canadian bench press record.
But, his success in powerlifting extends far past the gym—it also brought him to the classroom.
Jeff Nippard has a degree in biochemistry and, after reviewing his workout programs, it’s clear that he has a concise understanding of exercise principles.
You can bet that he’s the real deal.
This bodybuilding coach has over 2 million subscribers on YouTube with over 194 million views in total. And, if you still doubt this guy’s advice, look at the results of his best lifts.
- Squat: 502 pounds
- Bench Press: 336 pounds
- Deadlift: 518 pounds
To really put the nail in the coffin, Jeff Nippard is 100% drug-free. So, whatever advice he’s putting out there, you know it can potentially work for you.
What is Jeff Nippard’s High Frequency Full Body Workout Program?
Many people assume that full-body workouts are purely for beginners looking to see noob gains and pack on muscle mass quickly. But, Jeff Nippard’s High-Frequency Full Body Program is actually meant for intermediates.
Nippard suggests that anybody trying this routine has at least two years of serious training under their belt.
And, those two years need to be legit training, not just randomly lifting weights here and there.
Now for the goal of this routine.
This high-frequency routine is best meant to shock your muscles with a brand new training style. And, in the process, you should be able to dig yourself out of stalls or plateaus.
Since this is just a workout program review, we’re only going to touch on the basics of what this routine actually consists of. If you really want to see what this program is all about, we suggest you make the investment and try it for yourself.
First off, this is considered a high-frequency full-body routine.
Each day of the program has a specific focus (like chest or legs), but you’ll be hitting every muscle group nearly every day of the week through secondary movements.
Workouts will start out with one of the major lifts (like deadlifts or overhead presses) and then follow-up with more minor exercises at a lower intensity.
Every week calls for 5 workouts and 2 rest days.
This training routine is broken down into two blocks, each one lasting four weeks.
Block 1 is about getting your muscles used to the routine. Week by week, you’ll begin bumping up your RPE (intensity) and the number of reps you’re doing as your body begins to adapt.
By block 2, you’re ready to step it up a notch. The goal results of Block 2 are to build pure strength with each workout and faster than before.
You’ll notice a bit more variation in exercises to keep your workouts brand new and interesting. Every week will be more tiring and intense than the last, but that’s to guarantee gains.
Deloading & AMRAP Testing
Week 9 is considered a deloading week.
And, before this review freaks you out about taking it easy for a week, consider what a deload week is for. Deloading is meant to bring your muscles back to full strength through recovery.
You’re going to need this recovery period by week 10, which is your AMRAP testing week. This is where you’ll see in numbers just how much your strength has improved since week 1, day 1.
If you’re still seeing gains, return to week 1 and start over again!
The Layout of the Document
So, you’re probably most worried about the exercises, sets, and reps that work for Jeff Nippard.
But, given Nippard’s experience in the gym and in the classroom, you’re getting much more than the barebones of a routine when you purchase this program.
Brace yourself, this document is 106 pages long.
In addition to each workout broken down in-depth (including notes and tips for literally every exercise), here’s what you’ll find in the document:
- An explanation behind the theories of the program
- Anatomy explaining what each muscle does and the exercises that target each
- Frequently asked questions (because you’re going to have a ton along the way)
- Warm-up suggestions
- Analytical data about how many sets you’re doing for each muscle group
- The importance of safety and good form
- Exercise substitutes and video demonstrations
It’s safe to say that any questions you have about this routine will be answered somewhere in the document. Anything you want to know about the ins and outs of this routine is available.
Here’s a sample routine of something you might find in the program. To protect Nippard’s intellectual property, this is completely made up.
Sample Jeff Nippard Routine
1. Dumbbell Bench Press (3 sets x 4 reps, 75% RPE, rest 2-3 min)
2. Dumbbell Chest Flye (3 sets x 12 reps, RPE 8, rest 2 min)
3. Romanian Deadlift (3 sets x 12 reps, RPE 7, rest 2-3 min)
4. Cable Row (3 sets x 12-15 reps, RPE 7, rest 1-2 min)
5. Dumbbell Shoulder Press (3 sets x 8-10 reps, RPE 6, rest 1-2 min)
6. Tricep Kickback (3 sets x 15 reps, RPE 6, rest 1 min)
7. Monkey Shrug (3 sets x 15 reps, RPE 6, rest 1-2 min)
5 Benefits of Jeff ’s Program
1. Pure Education
Anyone can make a workout program and post it to online forums for all to see. But, some of the best routines use actual science to back up their claims.
Nippard does just that.
Inside this workout program, you’ll find a pretty extensive anatomy section that reviews just about every muscle group in the body.
So, why is this important?
Well, aside from proving that serious thought was put into each workout, you can also get an in-depth understanding of why each exercise is crucial to your results.
For example, you know that leg curls hit the hamstrings. Taking a look at this anatomy section can help you to understand where the hamstrings are, what they actually do in terms of movements, and how you can hit them directly.
It’s time to stop blindly picking workout routines and doing one that makes scientific sense.
2. Exercise Substitutions Available
We’ve all seen it.
You find a workout routine online that looks like it can target every goal that you have in the gym. But, when you ask if you can swap in other exercises, you get the old, “You can, but it’ll slow down your gains.”
Nippard understands that not everyone has the right equipment. He also gets that some people have injuries where certain exercises can just be downright painful.
So, he made an exercise substitution list.
Don’t have dumbbells for the dumbbell row? Then, you can do the cable single-arm row instead.
Not only does this give you alternatives to choose from, but it also makes the routine accessible to just about anyone with a desire to bulk up.
3. Working Your Way Into the Routine
Doing too much too soon will end your progress before it even begins. That’s exactly why this training routine starts out slow during the first few weeks.
Your first few weeks in block 1 will be pretty tame compared to the last few weeks of block 2.
You’ll start with major exercises (like back squats) at about 82.5% of your 1RM. The rest of your exercises will be at an RPE between 6 and 8, which is pretty mild at first.
You’ll even get about 2-5 minutes of rest between sets.
As the weeks go on, you’ll bump it up to 85%, then 87.5%, and eventually exceed 90%. This is a pretty solid way to work on muscle adaptation and eventually see gains as you adapt.
4. Clearcut Variety
We’ve reviewed a lot of programs, but you’ll never realize just how low-quality most online routines are until you see this one. Nope, you won’t be doing the same exact workout twice….ever.
Literally every single workout is different from the next.
For example, some workouts will get you to hit your back with the dumbbell row. Sometimes it’ll be through Pendlay rows, other times from pull-ups.
Now, why does that matter?
Well, a lot of guys don’t switch routines because they’re not seeing gains. Sometimes, you just get tired of doing the same exact workouts every week and get bored.
That means you can actually look forward to your workouts again because it’s always something fresh and exciting.
Plus, this keeps your muscles guessing and can help prevent plateaus.
5. Focus on Safety
The problem with a lot of workout routines is that they have pretty strict guidelines. For example, StrongLifts 5×5 requires you to load up an extra 5 pounds per week on upper body lifts.
Sometimes, your body just isn’t ready for a heavier weight.
Nippard knows that cheating can mean greater gains, but that it might be too risky in terms of safety. That’s why he recommends perfect form for just about every exercise.
The only time you should “cheat” is to get the weight up the first time.
But, you’ll also notice notes in each workout chart explaining some key things to keep in mind when doing the exercise. This will help you to work on perfect form and solid gains.
2 Negatives of This Program
1. Risk of Overtraining
Interestingly enough, Nippard talks about this in-depth inside this program.
Note: If you do this workout as suggested by Nippard (including following the RPE and %1RM guidelines), you won’t overtrain.
But, some guys like it best when they’re in the gym 24/7 and leave each workout absolutely drained.
The passion is great, but you’re doing more harm than good, especially with this program considering you’re hitting every muscle just about every day.
For example, if Nippard recommends 85% of your 1RM and you consistently go for 95%, you’re going to start to feel it. And, you’ll probably end up hurting yourself or even reversing gains.
So, follow the guidelines and fight your desire to go hard every time.
It’s okay to give yourself some extra rest days during the first few weeks if you don’t feel ready to get back into the gym. Don’t push yourself past your limits for the sake of safety.
2. Recovery Time
So, there’s no doubt that Nippard knows what he’s talking about and that he applied just about every fitness principle when making this routine.
But, there’s one striking problem since it’s a full-body routine: Recovery time.
Most muscle groups in your body need between 48 and 72 hours of recovery between workouts. This recovery period gives your muscles time to repair and rebuild to full strength.
This program is lacking in that sense.
Even if you’re going light on some days, you might be hitting certain muscle groups 5 days back to back. The result could be serious overtraining or even severe soreness.
You might want to strategically choose your rest days.
Since you’re given two rest days per week, you might want to squeeze those between really intense workouts where you hit the same muscles back to back.
Are Jeff Nippard’s Programs Good?
This High-Frequency Full Body Program is a solid choice when it comes to busting out of plateaus and building muscle like never before. You’ll be pushing your body through high-frequency, high-intensity workouts that your muscles have never experienced before.
And, yes, it’s true! The variety of exercises will hold off a plateau and make repeating this routine back at week 1 a reality and, sometimes, a recommendation.
This routine is 100% built upon legit exercise science principles and isn’t just haphazardly thrown together to see if it works.
But, before you start this routine, consider the risk of possible overtraining. Your body might not be able to handle intense workouts, especially if you’re hitting some muscles 5 days in a row.
This is a pretty good routine that’ll get you out of your slump with exciting workouts 5 times a week. But, this routine isn’t a good choice if you’re a true beginner in the gym.
Rating: 9 out of 10
But… This Program Isn’t Our Top Pick…
Like I said at the beginning of this review, this high frequency full body program isn’t the best option for the average guy that wants to build a body that looks good with the least amount of effort.
First, Nippard’s program is incomplete. It’s missing a diet setup, meal plans, and any sort of creator or private group support that could fill in the gaps where the program falls short.
Second, this program is designed for intermediates only. If you’re a beginner, you’re going to spin your wheels on this routine.
Last, this high frequency training program requires that you spend a lot of time in the gym. Probably 5-7 hours a week.
Because of these three problems, we recommend Superhero X12 by Fit Mole instead.
Everything you need to build your best body is included with SX12. Workouts, meal plans, macro calculators, quick start guides, and forum support… it’s all there.
Both beginners and intermediate gym-goers are covered. SX12 has programs for both to see great results.
And if you like the idea of spending as little time as possible in the gym, you’re in luck because SX12 shows you how to make gains in only 3 hour-long workouts per week.
Check out our extended review of Superhero X12 to learn more.
Or go straight to the source and let Keith (Mr. Fit Mole) tell you about his program right here.