Science-Based Full Body Workout at Home

How To Build Muscle At Home


Jeff Nippard

In this video Jeff Nippard is breaking down exactly how he would design a Full Body Home-Workout to maintain or build muscle. He also gives some nutritional advice for either losing fat or building muscle while training from home!

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 traing 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:

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.

Leg Excercises:

  • Bulgarian Split Squat
  • Hip thrust with one leg
  • Nordic hamstring curl
  • Pistol squat

Push Exercises:

  • Push ups
  • Vertical push ups
  • Lateral raise

Pull Exercises:

  • Pull up
  • Rack chin
  • Band pulls

Isolation Exercises:

  • Bicep curls
  • Triceps extensions
  • Triceps pushdown
  • Bicycle crunch
  • Plank
  • Reverse crunch
  • Calf raises

Training Goals:

  • Full Body


  • Keep your hips extended
  • Engage your core and glutes
  • Avoid a hallow back

Equipment: Household Items, Mat, Dumbbell/Weights, Resistance Band, Pull-Up Bar (recommended)

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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