Science-Based Full Body Workout: Chest Focused

Jeff Nippard

For this Full Body Workout: Leg Focused – you do need specific gym equimpment. Jeff Nippard talks you through all the exercises, give you tips on how I do the exercises, explain what’s important to me when training booty.

A Full Body Workout is fantastic because you can train multiple muscles in a short time period. This makes your training more efficient. Thats perfect, if you have got a crazy busy schedule and not a lot of time to train every day. Or if you missed a workout.

One of the biggest benefits is the fact the a fullbody workout gives you more recovery time between workouts on a three day split. So you had a hard workout, take a full rest day, and come back ready for more.

Do you like soccer, surfing, running, cycling, or basketball, more than lifting weights? You would probably rather be doingt that ? However, fully bodyworkouts can help you improve your performance, speed, agilty and felxibility. Try fullbody workouts just two or three days a week, combined with your other activities and see the results.

With fullbody workouts you typically train at a slightly higher intensity level than split training that helps you burn extra calories and fat.

If you took a month or more off of weight lifting you will start lose strength and muscle gains.Fullbody workouts, just two or three times a week will challenge your muscles enough to help you maintain your strength and muscles. You do not have to give up your gains, even if you are tranining less than usual.

Printable – Full Body Workout: Leg Focused

Jeff Nippard recommends 3-5 full body workouts per week, 1-2 exercises per muscle (or per category) and 3-4 sets per exercises per bodypart. Exactly how much volume you need will depend on your advancement level. High reps are effective for building and maintaining muscle IF you go close to failure.

– A repetition maximum = RM is the most weight you can lift for a defined number of exercise movements

Autoregulated intensity through RPE = “Rate of perceived exertion (RPE) means the amount of perceived fatigue. Each completed set is compared with a scale that classifies the level of perceived fatigue.

The scale is as follows:
RPE 5.5 = a light warm-up set
RPE 6 = one warm-up kit
RPE 6,5 = a heavy warm-up kit
RPE 7 = light work set with explosive speed
RPE 7,5 = OPPORTUNITY 3 more repetitions would have been possible
RPE 8 = WITH SAFETY 2 more reps would have been possible
RPE 8,5 = OPPORTUNITELY 2 more repetitions would have been possible
RPE 9 = WITH SAFETY 1 more repetition would have been possible
RPE 9,5 = OPPORTUNITY would have been possible 1 more repetition
RPE 10 = maximum effort


  • Week 1: 3×5 @75% 1 RM
  • Week 2: 4×2 @85% 1 RM
  • Week 3: 3×5 @77,5% 1 RM
  • Week 4: 4×2 @87,5% 1 RM

Weighted Dip:

  • 3×8 RPE8

Leg Extension:

  • 3×20 RPE9

Unilateral Pulldown:

  • 3×12 RPE7

Superset: To be performed with minimal rest between sets

  • Face Pulls
  • Lateral Raise
  • Overhead Tricep Extensions

Training Goals:

  • Full Body
  • Lower Body

Equipment: Specific Gym Equipment

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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