Odds are you are here to maximize your muscle growth, and the idea of training every muscle every day may seem counterproductive or even the opposite of what you have done in the past.
However, high frequency full-body training programs have been around for a while, and actually have some strong evidence to support their effectiveness in building muscle.
One such program is the High Frequency Full-Body Program by Jeff Nippard, which I’m going to review for you today.
Jeff Nippard’s High Frequency Full Body Workout Program offers intermediate and advanced lifters a way to increase both strength and muscle growth using compound exercises, machines, and bodybuilding movements.
I really like the level of educational content and background Jeff Nippard’s High Frequency Full Body Workout Program comes with, as it is very informative at explaining the rationale behind the exercise programming and exercise selections. It also offers a wide variety of movements, substitutions, and exercise demonstration videos to further enhance the lifter’s experience and results.
That said, I did find some flaws in Jeff Nippard’s High Frequency Full Body Workout Program that are worth addressing.
First, this program is not beginner friendly, and to be honest it may not be that friendly to intermediate and advanced lifters as well. It requires 5 days of training a week, with workouts lasting 60-90 minutes each.
Additionally, the high frequency nature of the program may result in some lifters not being able to adequately recover properly between sessions.
Lastly, for some lifters who have trouble growing muscles in some areas (or are hardgainers), this program may overemphasize lifting heavy weights for lower volumes for the compound lifts versus lifting moderate to heavy weights for higher volumes (total work sets per muscle per week).
Jeff Nippard’s High Frequency Full Body Workout Program is a good workout option for lifters who want to learn more about exercise science and programming, and are OK with doing a templated training program that fits most of their needs.
However, I do see some areas where it may be beneficial to consider other training programs.
Why This May Not Be The Best Program For You…
Jeff Nippard’s High Frequency Full Body Workout Program hits the mark for a lot of things, however it misses the mark on three things that affect a lot of lifters looking to gain muscle and strength.
NOT BEGINNER FRIENDLY
Jeff Nippard’s High Frequency Full Body Workout Program is by no means beginner friendly. If you are someone who has little experience lifting heavy weights with good technique, understanding how to subjectively rank your training intensity (using the RPE scale), and/or someone who does not know their true training maxes or how to do this safely, this program may not be for you.
While Jeff does clearly designate this program for intermediate and advanced lifters, it secludes most beginners and some intermediate lifters looking for a well designed program that builds muscle and strength.
If you’re a beginner lifter with less than 2 years of strength training experience), then I recommend starting with the Fitbod app (click to get 3 free workouts), which will base your workouts on your ongoing performance in the gym. The app takes into consideration hundreds of data points that learns how you should be progressing based on your logged training history.
NOT IDEAL FOR HOME GYMS OR WITH LIMITED EQUIPMENT
Jeff Nippard’s High Frequency Full Body Workout Program does a great job of incorporating a variety of movements, however for lifters who may not have access to barbells, dumbbells, and speciality machines, it can be problematic to follow this program to a “T”. While Jeff does offer exercise swaps, some of them miss the mark on achieving the original purpose of the movement.
If you fall into this category, then again, I would recommend checking out the Fitbod app. Before your workouts are generated, you’re able to select the equipment that is available to you. That way the training program is personalized to your individual situation.
REQUIRES 6-8 HOURS PER WEEK (AT LEAST)
Jeff Nippard’s High Frequency Full Body bodybuilding program requires 5 days of training per week, with each session lasting 60-90 minutes (including warm up time). While this may not be an issue for some individuals, it can be a very time consuming program for those who have busier schedules and cannot live in a gym most days of the week.
Training frequency is important, however we also know that you can design a program that meets the suitable training volume specifications for muscle growth in as little as 3 days a week, which may be more feasible for some individuals. I even wrote an article on how people are getting stronger lifting just one day per week.
With the Fitbod app, you can choose the training frequency that meets your needs and find an effective workout regimen that will help you reach your goals
For those reasons, I suggest using the Fitbod training app for a more personalized training program that will not only help you gain muscle and strength but also give you a long term system that tracks your progress and adjusts your program every week to maximize muscle growth.
To recap, this is why I feel you should go with the Fitbod training app instead of Jeff Nippard’s High Frequency Full Body Workout Program:
Allows you to select workouts based on the equipment you have access to.
Is suitable for all levels (beginners, intermediate, and advanced lifters), not just more experienced individuals.
Give you the option to train as many days a week as you can to find the perfect program that works for you and your schedule.
Now, let’s dive into the full review of Jeff Nippard’s High Frequency Full Body Workout Program
Program Review – Jeff Nippard’s High Frequency Full Body Program
Below you will find my full program review of Jeff Nippard’s High Frequency Full Body Workout Program.
ABOUT THE CREATOR – JEFF NIPPARD
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Jeff Nippard is a popular Youtuber and Instagram bodybuilder known for his highly informational and scientifically-driven content.
Jeff has a strong education background with a degree in biochemistry and extensive self-research and experience in exercise principles, programming, and nutrition.
Jeff is also a drug-free bodybuilder and powerlifter, with best lifts of:
Squat: 502 pounds
Bench Press: 336 pounds
Deadlift: 518 pounds
WHAT IS JEFF NIPPARD’S HIGH FREQUENCY FULL BODY WORKOUT PROGRAM
Jeff Nippard’s High Frequency Full Body Workout Program is a 5-day bodybuilding routine that is designed for intermediate and advanced lifters who are looking to increase muscle mass and strength.
This program follows a full-body training split, which means most muscle groups are trained 4-5 days a week, often on back to back days.
Jeff does suggest that this program be attempted only by lifters with at least two years of serious lifting background due to its strenuous training splits and recovery demands.
Related Article: Jeff Nippard Legs Push Pull Program REVIEW
JEFF NIPPARD’S HIGH FREQUENCY FULL BODY WORKOUT PROGRAM DETAILS
Jeff Nippard’s High Frequency Full Body Workout Program is delivered to you in a robust 106-page ebook, that walks you through everything you need (and wanted) to know about the program, exercises, and the principles on which it was developed.
The program itself is broken down into two, four-week blocks, each designed to prepare you for increased strength and muscle growth as the weeks progress. Week nine is a deload week, with a tenth week being dedicated to AMRAP (as many reps as possible) testing of the main lifts (squat, bench, deadlift) or the first week of another program.
In the below sections, we will discuss the key training variables that every lifter should be aware of when looking to gain muscle and strength, and how Jeff Nippard’s High Frequency Full Body Workout Program addresses each one.
Jeff Nippard’s High Frequency Full Body Workout Program follows two main periodiation structures. First and foremost, it is undulated in nature, meaning that for the main strength lifts (bench, squat, and deadlift) the sets, reps, and intensities (% of max) is not increased linearly week to week, but rather in an up and down manner to allow increases over time, despite one week being lighter weights than the previous. Undulated periodization has been shown to be an effective means at increasing both strength and hyperopt in intermediate and advanced lifters.
For all other exercises, most movements follow a more linear periodization approach, in which the lifter performs the same sets and reps week to week, but increases the loading, or increases one variable (more sets or more reps each week than the prior).
Jeff Nippard’s High Frequency Full Body Workout Program follows a 5 days a week training split, in which you train most major muscle groups everyday for 1-2 exercises. You have the option to train five days in a row and take two full days off, or take a rest day mid week and end your training week with a rest day so that you are always going into the following week coming off a full rest day.
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Jeff Nippard’s High Frequency Full Body Workout Program is designed to help you gain muscle and strength, and employs the major compound lifts like bench, squat, and deadlift as the primary movements to track and determine progress.
To that end, this program does offer some specificity for more powerlifting type training, as you perform each movement (bench, squat, and deadlift) every week, in addition to supplemental exercise that exhibit similar movement patterning.
The overall specific to any sport or style of training (powerlifting for example) is still low when compared to a more powerlifting / Olympic weightlifting / or sport–specific based programs, as the overall frequency of performing the main barbell movements multiple times a week is less than normal powering programs.
Overall, this program offers a good amount of exercise variety to help you stay motivated and excited to train, while also not over racing one movement pattern or muscle.
Jeff Nippard’s High Frequency Full Body Workout Program neaty lists out the overall training volume per muscle group within the program, with most muscle groups being targeted with 8-14 total work sets. According to research, 10-20 total work sets per week for most muscles is the ideal training volume range for muscle growth, with Jeff Nippard’s High Frequency Full Body Workout Program falling within these guidelines.
The nature of this program, however, can be challenging for some lifters as training the same muscles on back to back to back training days can be taxing if recovery is an issue. With that said, this program errors on the lighter side of overall training volume per muscle group, with the exception of delts (shoulders) and glutes (both of which exceed the 20 sets per week mark).
Jeff Nippard’s High Frequency Full Body Workout Program uses undulating periodization to progressively overload the main strength movements in this program. Rather than simply progress linearly each week and having the lifter add more weight to that bar in the squat, bench, and deadlift, Jeff Nippard’s High Frequency Full Body Workout Program vaires the sets, reps, and loading week to week to progressively increase overload over time (however this is not done linearly). This method allows you to develop strength while also allocating enough tie and energy to also build muscle with other exercises.
For all other exercises outside of the main barbell lifts (bench, squat, deadlift), Jeff Nippard’s High Frequency Full Body Workout Program has you either add more weight in successive weeks, increase the number of repetitions per set, or perform more sets of a given exercise.
Jeff Nippard’s High Frequency Full Body Workout Program trains most muscle groups every day (or most days) of the week, making fatigue management and recovery critical for long-term success. For some individuals who have the ability to self-regulate their intensities and are used to listening to their bodies and RPE levels, this may not be an issue. However, for lifters who have poor recovery or are not used to training hard most days of the week, they may find that they will quickly fall behind on the recovery needs.
Jeff Nippard’s High Frequency Full Body Workout Program does clearly lay out that if you are feeling beat up that you can simply skip an exercise or day if needed, however doing this on a regular basis will detract from the program’s success.
Like any templated workout program, Jeff Nippard’s High Frequency Full Body Workout Program does not offer individualized modifications outside of general exercise substitutions in the event you cannot perform a given exercise. If you are someone who has issues with technique, or is recovering from a nagging injury, this program may or may not help you address those issues. The reality of doing a templated program is that it is not designed 100% for your goals, needs, and individual differences, which can be a major limitation for those who need such a program.
5 BENEFITS OF JEFF NIPPARD’S HIGH FREQUENCY FULL BODY WORKOUT PROGRAM
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Below are five benefits of Jeff Nippard’s High Frequency Full Body Workout Program. Each of these make Jeff’s program a good option for lifters looking to learn about training and exercise programming, and also grow more muscle.
1. Very Robust Workout Program
This program does not skimp on content. Not only does this 106-page program come with 40 workouts (8 weeks of workouts), it comes with a robust exercise video library, anatomy breakdowns, and information backing Jeff’s programming principles.
This is important for lifters who are looking to grow between the ears as well, which is key for long-term success in any endeavor. The more you know WHY you are doing something, the more you can underant the specific purpose of a movement or training block and how it relates to your overall success.
For example, if you want to learn the origins and insertions of the biceps to better understand how to grow some serious peaks, then learning the science behind why slight supination of the wrist can be beneficial is necessary.
With this program, you get the brains and brawn.
2. Extremely Educational
When I say extremely, I mean it. This program delivers enough information to make an exercise science professor proud. Whether you want to know about muscle attachments and pennation angles, or why eccentric loading is key for muscle growth, Jeff walks you through everything you need to know to maximize your results on this program.
3. Provides Exercise Substitutions
A big issue with most online templated workout programs is that they assume you have access to every piece of equipment and can do any exercises listed. While Jeff Nippard’s High Frequency Full Body Workout Program does include a ton of movement variations, he also offers exercise substitutions for most movements if you do not have access to a piece of equipment or cannot perform a specific exercise for whatever reason.
4. Offers Exercise Technique Videos for All Movements
All back squats are not created equally. This is exactly why Jeff went through the painstaking process of offering a video demonstration for every single exercise found within Jeff Nippard’s High Frequency Full Body Workout Program. Not all videos are of him performing the movements, however they are selected by Jeff, so you know they capture the correct technique that will promote muscle growth and safety.
5. Eases You Into the Training Program
Like any good program, Jeff Nippard’s High Frequency Full Body Workout Program has you start out at training volumes towards the lower end of the effective volume scale.
This program takes the first 4 weeks to let you adjust to the increasing intensities and training volume (work sets) so that in weeks 5-8 you can really push the intensity and the volume without accumulating too much stress and fatigue.
This is important for all level lifters, especially those who are more advanced so that they can minimize joint stress, maximize recovery, and not get injured.
4 NEGATIVES OF JEFF NIPPARD’S HIGH FREQUENCY FULL BODY WORKOUT PROGRAM
Below are four main concerns I have with Jeff Nippard’s High Frequency Full Body Workout Program. While each one is addressed by Jeff in the program details, it is worth discussing further as these are some limitations that may impact many lifters.
1. Potential for Undertraining Muscle Groups
In Jeff Nippard’s High Frequency Full Body Workout Program he details out the weekly sets per muscle group, which for the most part fall between 8-14 total work sets per week. While this does fall within the 10-20 total sets range that is generally accepted as sound training principles, it can actually undertrain some muscle groups for lifers who struggle to pack on size.
For example, the arms receive 6-9 total work sets per week throughout this program, which falls towards the lowest end of the effective training volume for those muscle groups.
While Jeff does go on to say that you can add 2-4 sets more a week to groups you want to build more, it does leave some room for error for less experience or over zealous lifters.
2. Recovery Demands
Recovery is a real concern on this program (and any program that trains a muscle group everyday). While this can be done, it requires a lifer stop short of muscle fatigue or feeling of a “muscle pump” on most days, which can be challenging for even the most experienced lifter.
Additionally, this program starts each workout typically with a heavy compound lift (squat, bench, deadlift) in which the lifter moves 80-95% of the maxes on most days. This can be very problematic for lifters who (1) have a poor sense of stopping short of failure, (2) are not skilled with heavy loads (3) have poor recovery (4) are more advanced as this high intensity lifting can lead to neurological overtraining and joint stress.
3. Short Adaptation Windows
Jeff Nippard’s High Frequency Full Body Workout Program is split into two blocks, each consisting of 4 weeks, with the 9th week being a deload, and the 10th week either being an AMRAP week or the first week of a new program.
One big issue I have with this program is that it transitions very quickly between a hypertrophy program and into a strength-focused program over the course of 8 weeks, which is simply not enough time for either phrases to bring about significant adaptations.
In the first block (weeks 1-4) the emphasis is on muscle growth, however at the end of the 4 weeks you go from lifting moderate loads for moderate volume to lifting heavy loads for low to moderate volume.
In short, by transitioning so quickly from one phase to the next, you do not allow significant muscle growth to occur (since muscle growth typically takes 6-12 weeks) and/or strength adaptations to take place (strength increases occur in the first 2-4 weeks via neurological adaptations, and then another 4-8 weeks for actual strength adaptations within the muscle systems).
The quick transitions of this program leave me feeling that neither hypertrophy or strength was significantly attacked and developed for intermediate and advanced lifters.
4. Lacks Flexibility
Jeff Nippard’s High Frequency Full Body Workout Program is a 5-day split program, with each session lasting 60-90 minutes depending on the week and how sore you are. For some lifers, this may not be an issue, however for other lifters who have poor recovery or busier schedules, this may be too much training time in the gym and not feasible to do for 8-10 weeks straight.
If you end up needing to skip a workout or an exercise, you either have to make the workouts up (which is very difficult since recovery is already an issue) or not do them (which is also an issue because some muscle groups are already teetering on not getting enough volume as it is).
WHO IS JEFF NIPPARD’S HIGH FREQUENCY FULL BODY WORKOUT FOR?
Jeff Nippard’s High Frequency Full Body Workout Program is a good option for more advanced lifters who are looking for a short-term training plan to spruce up their conventional training programs with a plan that will help them bust plateaus, stimulate new muscle growth, and educate them on the nuances of advanced hypertrophy training.
But, before you jump on the program, make sure you consider the drawbacks listed above. My main concern with this program is that it can be very difficult for most people to recover, not from the overall training loading (because I feel this part is actually not that high), but more because of the day to day repetitions of movement patterns. Another limitation is that it seems to rush through both phases pretty quickly, which may not lend itself well for long-term progress for more advanced lifters.
JEFF NIPPARD’S HIGH FREQUENCY FULL BODY WORKOUT PROGRAM – FINAL RECOMMENDATION
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This program is a sound training program for most lifters who need a kick in the butt and are looking to shake things up, however the recovery demands and limited adaptation windows are concerning. Lastly, it is not recommended for beginners, and to be honest may be too much for some intermediate lifters as well.
Final Program Review Score…
8.5 out of 10
For those reasons, I recommend you check out the Fitbod App, as it allows you to choose programs based on your level, training schedules, and goals, and customizes your workouts weekly to adapt to your previous performances to improve your results every week.
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