Jeff Nippard's Back Workout | The final guide! | Revolutionary program design (2023)

Jeff Nippard's Back Workout | The final guide! | Revolutionary program design (1)

Are you curious about theJeff Nippard's back workout?

Wondering how Jeff Nippard trains his back to build size and strength?

Then you are absolutely right with us.

In this comprehensive guide, I'll show you how to use Jeff Nippard's back workout to take your training to the next level.


jeff i pardtrain your upper back with many different training splits.

Use back/biceps workouts, full body workouts, and even special back workout days to build this important muscle group.

As always, Jeff likes to use science-based techniques in his training, such as:Mechanical Advantage Drop Sets,forced repsyiso hasto increase the intensity of your workout.

One of Jeff Nippard's most popular training splits is the classic push/pull/leg split. He likes this split because it limits overlap between muscle groups and allows him to train his upper back up to twice a week.

This is one of Jeff's favorite rear-wheel drive workouts. Listen:

Jeff Nippard's #1 Back Workout

  • Exercise 1:Pull-ups (wide grip/overhead), 3 sets of 6-8 reps
  • Exercise 2:Meadows Row, 3 sets of 10-12 reps
  • Exercise 3:Omni-Grip Lat Pulldown, 3 sets of 10-12 reps
  • Exercise #4:Ez-Bar Curl (wide grip/supinated), 3 sets of 6-8 reps
  • Exercise #5:60 degree incline DB curl (underhand grip), 3 sets of 15-20 reps

Here is the training video:

Jeff Nippard begins this workout with one of his favorite upper back exercises: pull-ups.

Jeff says he likes to start his back workouts with some kind of variation of pull-ups or pull-ups. He likes these exercises because they really isolate the lats and allow you to safely use progressive overload.

After the pull-ups, Jeff moves on to one of his favorite upper back exercises: Meadows Row. Jeff learned this exercise from a bodybuilding trainer.Juan Meadows.

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Jeff likes this exercise because it works his entire upper back, including the lats, traps, rhomboids, and hamstrings. He can also train the upper back with an abduction-oriented shoulder movement pattern. Listen:

“This practice has really grown on me lately for many reasons. First, the arm is extended to his side. The plane of movement is basically directly aligned with the orientation of the fibers of the middle trapezius.

You will also work the rear deltoids quite well by laterally abducting the shoulder.”

Here's another back-focused pull workout from Jeff Nippard that you can try. Listen:

Jeff Nippard Rear Facing Pull #2

  • Exercise A1:Lat pulldown (wide grip/overhead), 3 sets of 8-10 reps
  • Exercise B1:Banded Chest Rows, 3 sets of 10 reps
  • Exercise C1:High to Low Machine Row, 2 sets of 12-15 reps
  • Exercise D1:Kneeling Cable Bridge, 3 sets of 15-20 reps
  • Exercise E1:Barbell Shrug and Snatch Grip, 3 sets of 12-15 reps
  • Exercise F1:Reverse pec disc, 3 sets of 12 reps
  • Exercise G1:Ez-Bar Curls (wide grip/supinated), 3 sets of 10-12 reps****
  • Exercise H1:Standing DB Curl (overhand grip), 2 sets of 12 reps, no rest
  • Exercise H2:Standing DB Curl (neutral grip), 2 sets of 10 reps, no rest
  • Exercise H3:Standing DB Curl (supinated grip), 2 sets of 8 reps, rest 1-2 minutes

**Perform 12 reps while leaning forward, then 12 reps with the same weight with an upright torso

****Have your training partner apply additional manual resistance to the eccentric part of each repetition

Here is the training video:

Talk about a high volume back/biceps workout! Jeff uses a lot of cool techniques in this workout, so let's take a closer look.

Jeff begins this workout with a lateral pulldown. He says that pull-ups and pull-ups have their pros and cons, which is why he likes to alternate between the two in his training programs.

"Research doesn't show a significant difference in lat activation for the pull-up and lat pull-down, so it makes sense to alternate between the two in your training."

After the pull-ups, Jeff performs a variety of upper-back exercises, including chest-assist rows, up-and-down machine rows, and kneeling cable pull-ups.

At the end of the workout, Jeff performs several exercises for his biceps, including amechanical advantage drop setin the standing dumbbell curl.

Jeff says it's better to train the biceps at the end of the back/biceps routine than the other way around.

“The goal is to first preexhaust all of the elbow flexors, except the biceps, as much as possible. Most people mishandle pre-exhaustion.

Most people first exhaust the target muscle with an isolation movement before performing a compound movement, supposedly to increase its activation. But the scientific literature suggests that the opposite occurs first.

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When you isolate a muscle first, you actually cause fatigue in that muscle. Then the secondary muscles take over and the primary muscle becomes less active in the compound."

Jeff Nippard is also a huge fan of the classic.Upper Body/Lower Body Training Split. Here's an example of how Jeff likes to organize his back-focused upper body workouts. Listen:

Jeff Nippard's Rear Facing Upper Body Workout

  • Exercise 1:Bench press (competition grip), 3 sets of 6-8 reps
  • Exercise 2:Pull-ups (wide grip/overhead), 3 sets of 8 reps**
  • Exercise 3:Floor press, 2 sets of 8-10 reps
  • Exercise #4:One-arm cable row, 3 sets of 8-12 reps
  • Exercise #5:Arnold Press, 2 sets of 10-12 reps
  • Exercise #6:Pectoral Reverse Dec, 2 sets of 10 reps****
  • Exercise #7:Cable push-ups, 3 sets of 21 reps*****
  • Exercise #8:One-arm preacher curl (underhand grip), 2 sets of 15-20 reps

**Perform 8 regular reps, then an additional 2 forced reps with the help of a training partner or lifting platform.

****Perform 10 reps with torso forward, then 10 reps with torso upright.

****** Perform 7 reps in the lower half of the range of motion, then 7 reps in the upper half of the range of motion, then 7 reps in the full range of motion.

Here is the training video:

Talk about a high volume upper body workout! Jeff does 8 different exercises for his entire upper body, including 2 separate exercises for his upper back.

Jeff starts this routine with the flat bench press and not the upper back exercises. Jeff says this is one of his favorite upper body exercises and he almost always tries to start his upper body workout with it, even if it's a back focused workout.

"We'll start with the bench press because if I had to pick one general upper body exercise to build muscle, it would be the bench press."

After the bench press, Jeff moves on to a variety of upper back exercises, including pull-ups and one-arm cable rows. Sometimes Jeff likes to train with a5 Day Full Body Workout Split. Jeff really likes training this way because you can train each muscle group up to 5 times a week.

Here's an upper back-focused full-body workout you can try. Listen:

Jeff Nippard Back Oriented Full Body Workout

  • Exercise 1:Pull up (wide/pronounced grip), 3 sets of 6-8 reps
  • Exercise 2:30 Degree Chest Supported DB Row, 3 sets of 10 reps
  • Exercise 3:Leg press, 3 sets of 15 reps
  • Exercise #4:Standing calf raises, 4 sets of 8 reps
  • Exercise #5:Upright Cable Row, 3 sets of 10 reps
  • Exercise #6:Hammer curl, 3 sets of 10 reps

Here is the training video:

Jeff begins this upper body workout with two back exercises. This makes sense since it was a full body workout with a focus on the upper back.

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During training, Jeff uses a number of interesting techniques to further exercise his upper back. One of those techniques was stretching between sets.

In other words, Jeff stretched his lats between pull-ups.

"Something I did in this program was stretch the lats between sets. Inter-stretching has potential hypertrophic benefits.

A 2019 study showed that when subjects performed the same full-body routine twice a week, stretching between sets led to 50% more muscle growth. For individual muscles, the results were significant only with quadriceps.

I usually hold the stretch for 20-30 seconds at an intensity of 7/10. This should be a deep stretch, but not painful. I think stretching has a mildly positive or neutral effect as long as it's not held for too long."

jeff i pardhe usually likes to train his upper back with other muscle groups, such as B. his biceps or even his entire upper body. However, when he trains with other professional bodybuilders, he sometimes trains his upper back on his own separate 4-6 workout days.

Here's a bodybuilding style upper back workout that Jeff Nippard did with the legendary bodybuilding trainer.Juan Meadows. Escuchar:

Jeff Nippards Mountain Dog Back Training

  • Exercise 1:Pulldown with one arm, 2 sets of 8-10 repetitions
  • Exercise 2:Trap Bar Row, 2 sets of 8-10 reps
  • Exercise 3:Band-assisted pull-ups (wide/pronated grip), 2 sets of 8-10 reps
  • Exercise #4:Chest Supported Row, 2 sets of 8-10 reps, 2 sets of 8-10 reps
  • Exercise #5:45 degree back extension (holding the bar with a ripping grip), 2 sets of 10 reps

Here is the training video:

This bodybuilding-style upper back workout included 2 types of lat pulldowns, 2 types of rows, and a lower back isolation exercise.

throughout the trainingJuan MeadowsReally stressful exercises that helped Jeff create a great mind-muscle connection with his upper back. For example, in the first exercise, John really emphasized the need to get strong muscle contractions in the lower lats.

“When you think about back training, what do most people say they find the mind-muscle connection the hardest to connect to? your back! So this exercise is all about creating a great mind-muscle connection.”

Jeff Nippard says he likes John Meadow's upper back workout because he takes a science-based approach to his training programs.

Conclusion | Jeff Nippard's Back Workout!

jeff i pardYou typically do two main exercises for your back workout: an upright pulling exercise, such as pull-ups or lat pulldowns, and a rowing exercise, such as a seated cable row or machine row.

Jeff says it's important to include these two types of exercises in your back workout because vertical and horizontal pulls work your upper back muscles differently.

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If you're stuck in a workout rut, try Jeff Nippard's back workout.

They could be just what you need to take your training to the next level!

"You must have a sincere and burning desire to achieve what you dream of, dedicate yourself to progress and take control of your circumstances to transform your body."

Thanks for reading and good luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! my name is dr Mike Jansen, I am the creator of Revolutionary Program Design. If you're looking to take your training to the next level, you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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