Jeff Nippard Diet and Workout Plan

The Jeff Nippard diet follows the bodybuilding meal plan of bulking and cutting. In the winter he will increase his calories to gain muscle, then cut them back for the summer to get lean.

Jeff is very analytical when it comes to his diet. He tracks protein, fat, and carbohydrate macronutrient levels. This helps him make sure his body is getting enough food to build muscle.

Who is Jeff Nippard?

Jeff Nippard is a Canadian bodybuilder and fitness influencer. Jeff rose to popularity from his informative YouTube channel – where he talks about everything from bodybuilding to nutrition.

Many people look to Jeff’s videos for advice, because he always takes the educational route to health and nutrition. Rather than using “bro science” Jeff uses scientific studies to develop his content.


Height5′ 5″ (164 cm)
Weight160 lbs – 180 lbs (73 kg – 82 kg)
Year of birth1990
Credit: Jeff Nippard (via YouTube)

Jeff Nippard Diet for Cutting

Jeff is very analytical when it comes to tracking macros. When cutting he makes sure to eat 2-3 servings of fruit and 2-3 servings of vegetables each day.

Many people obsessive over protein, fat, and carbohydrates. While these macronutrients are important, your body also needs micronutrients (from fruits and vegetables) to operate at peak efficiency.

Meal 112 ounces Bolthouse Farms Green Goodness fruit juice, 1 multigrain muffin, 18 grams organic strawberry fruit spread, 1 egg white, 2 whole eggs, 1 chicken sausage, and 1 kiwi
Meal 23 ounces turkey, 2 slices honey wheat bread, 15 grams light mayonnaise, 28 grams shredded cheddar cheese, 11 ounces lightly season Asian medley, and 12 ounces orange juice
Meal 31 scoop whey protein and 120 grams banana
Meal 41 scoop whey protein
Meal 5130 grams ground turkey, 2 tbsp light sour cream, 28 grams shredded cheddar cheese, 125 grams brown and wild rice, and 1 whole peach

Jeff Nippard Diet for Bulking

When it comes to bulking Jeff likes to keep it simple. Increase his daily caloric intake, without completely trashing his body. Some bodybuilders prefer a “dirty bulk” where they eat high amounts of junk food.

You will gain muscle and fat during this process, but it will take longer when it comes time to cut. Jeff eats out more when bulking, but he doesn’t go overboard.

Meal 13 whole eggs, 2 slices turkey bacon, serving of tater tots, 1 slice whole wheat bread, 1 kiwi, 8 ounces orange juice
Meal 2Oven roasted chicken breast, mashed potatoes with gravy, macaroni and cheese, sweet corn, baby carrots (from restaurant)
Meal 31 scoop whey protein, 120 grams banana, 28 grams pistachios
Meal 43 ounces turkey breast, sweet kale salad kit, 1/2 cup raspberries
Meal 56 ounces grilled salmon, roasted potatoes, black beans, sweet corn, roasted carrots, edamame

Jeff Nippard Workout

As you might have expected, Jeff follows a traditional bodybuilding split. He will go through a variety of isolation exercises, in order to target specific muscles. This type of training is the best way to encourage muscle growth.

Credit: Jeff Nippard (via YouTube)

Chest Workout

Jeff likes to go through a variation of chest activation exercises before lifting heavy weight. Some machines can place added stress on the rotator cuff, so it’s important to warm up your shoulders as well.

To get the blood flowing, make sure to do the full range of motion and squeeze the chest.

  • 1st exercise: Hammer strength press 5 x 8
  • 2nd exercise: Incline barbell bench press 4 x 6
  • 3rd exercise: Decline smith machine press 3 x 25, 15, 8
  • 4th exercise: Dumbbell flat bench press 3 x 8

Back Workout

A resistance band will help warm up the muscles before this workout. Jeff will go through a series of band pull aparts, band pull throughs, and external rotation exercises.

It helps do to some sort of dynamic workout like this before back day, as the shoulders need to be loosened up before heavy sets.

  • 1st exercise: Single arm lat pull down 5 x 8-12
  • 2nd exercise: Dumbbell seal row 5 x 8-12
  • 3rd exercise: Kneeling cable pull over 5 x 10-15
  • 4th exercise: Reverse pec deck machine 5 x 10-15
  • 5th exercise: Bicep curl giant set (pronated curl 3 x 8, hammer curl 3 x 8, supinated curl 3 x 8)

Shoulder Workout

Correctly working the shoulder muscles is a very important aspect of bodybuilding. Jeff believes that when the shoulders are well developed they make the rest of your physique look better.

For rounded shoulders, you need to do exercises that target the front, side, and rear deltoid muscles.

  • 1st exercise: Standing barbell overhead press 4 x 8-15
  • 2nd exercise: Arnold press 4 x 10-15
  • 3rd exercise: Alternating front dumbbell raise 4 x 12-15
  • 4th exercise: Single arm cable lateral raise 4 x 12-15
  • 5th exercise: Incline reverse dumbbell fly 4 x 12-15
  • 6th exercise: Seated dumbbell shrug 4 x 10-15
  • 7th exercise: Smith machine shrug 4 x 10-15

Leg Workout

Jeff likes to kick off each of his leg workouts with some light cardio. He will jump on the stair stepper, or use an incline treadmill for 5 minutes.

Jeff will then do about 3-4 minutes of dynamic stretching and foam rolling, before going into the leg exercises. This warm up helps him break a light sweat.

  • 1st exercise: Barbell back squat 4 x 6-12
  • 2nd exercise: Romanian deadlift 4 x 8-12
  • 3rd exercise: Dumbbell walking lunge 4 x 15 steps
  • 4th exercise: Single leg leg extension 3 x 10
  • 5th exercise: Lying leg curl 4 x 8-12
  • 6th exercise: Straight leg calf raise 3 x 15
  • 7th exercise: Seated calf raise 3 x 15

Similar Physiques

Search Terms

  • Jeff Nippard diet plan
  • Jeff Nippard workout routine