How Jeff Nippard trained to transform without any PEDs
Jeff Nippard, the Canadian natural bodybuilder and science-based fitness educator, is no stranger to progressive overload and evidence-backed programming. But in 2024, Nippard pushed his limits like never before, committing to a meticulously engineered training routine that led to 2.7 pounds of lean muscle gain—a remarkable feat for a lifetime natural athlete with 15 years of lifting experience.
Using tools like DEXA scans and ultrasound imaging, Nippard tracked measurable improvements in his muscle mass and biceps peak. In late May 2025, he revealed the upper-body workout that played a pivotal role in his transformation.
“This upper body workout I used for 365 days transformed my physique.” — Jeff Nippard
Below is Generation Iron’s breakdown of the research-driven upper-body routine that redefined Jeff Nippard’s natural ceiling—and may help you do the same.
Jeff Nippard’s Upper Body Workout
- Incline Barbell Bench Press – 3–4 sets of 6–10 reps
- Seated Cable Flye – 3 sets of 10–12 reps
- Weighted Pull-Ups – 3 sets of 6–8 reps
- High Cable Lateral Raise – 2–3 sets of 8–10 reps
- Deficit Pendlay Row – 3 sets of 8–10 reps
- Overhead Cable Triceps Extension – 3 sets of 10–12 reps
- Bayesian Cable Curl – 3 sets of 10–12 reps
- Preacher Curls – Optional for elbow flexor balance
Incline Barbell Bench Press: Nippard’s Chest Builder of the Year
Nippard considers this the cornerstone of his chest development in 2024. Preferring free weights like dumbbells and barbells over machines, he emphasized that incline pressing at a 45-degree angle not only targets the upper pecs but also engages the front and side delts, making it an efficient compound move.
“This was hands down the most effective exercise for growing my pecs this year.” — Jeff Nippard
Technique Tips:
- Slightly narrower grip = more range + triceps engagement
- Pause on chest before pressing to avoid momentum
- Control the lowering (eccentric), then press slightly backward on the concentric
- No spotter = true failure every time
Target Muscles: Chest, front delts, triceps, side delts
Seated Cable Flye: Controlled Tension for Pec Isolation
Unlike the popular standing flye, seated cable flyes stabilize the lower body, keeping consistent tension on the chest throughout the movement.
“Focus on bringing the elbows together, not just your hands.” — Jeff Nippard
Execution Tips:
- Sit upright and keep elbows high
- Use the “hug a tree” cue to drive pec contraction
- Avoid front delt or triceps dominance
Weighted Pull-Ups: From Good to God-Tier
Once considered an accessory move, Nippard elevated weighted pull-ups to an “S-tier” exercise in 2024 for their full-body tension and difficulty to cheat.
“Pull-ups don’t need to feel amazing—they get you jacked and strong.” — Jeff Nippard
Form Cues:
- Chest to bar, not chin
- Pull with elbows, not hands
- Pause briefly at the bottom
- Use chalk or straps to eliminate grip fatigue
Muscles Worked: Lats, rhomboids, traps, biceps, core
High Cable Lateral Raise: Max Tension for the X-Frame
Nippard opts for a high pulley cable setup, keeping the cable just below hip height to maximize tension on the side delts.
“These almost exclusively target the side delts, which is crucial for that X-frame look.” — Jeff Nippard
Execution Tips:
- Sweep the weight outward, not upward
- Avoid shrugging to keep upper traps relaxed
- Use slow negatives and strict form
Deficit Pendlay Row: The Forgotten Back Mass Builder
A bold but effective move, the deficit Pendlay row increases range of motion and targets the entire posterior chain, especially the spinal erectors and mid-back.
“If you’re not doing it, you’re missing out.” — Jeff Nippard
Form Tips:
- Stand on a plate to elevate the range
- Explode up, control the descent
- Keep torso parallel to the floor
- Use partial reps after failure for added volume
Overhead Cable Triceps Extension: Stretching the Long Head
Backed by a 2023 study, overhead extensions promote significantly more long head and overall triceps growth than standard pushdowns.
Setup & Cues:
- Anchor cable high
- Squat down to raise weight into position
- Keep elbows in line with head throughout
- Emphasize full stretch and squeeze
Bayesian Cable Curl: Biceps Tension from Start to Finish
This long-lever biceps exercise keeps the arms behind the body, maximizing stretch and time under tension—two keys for hypertrophy.
Execution Tips:
- Set the pulley low and stand slightly forward
- Let the biceps fully extend before curling
- Avoid swinging—control every rep
Muscles Worked: Biceps (long head focus), forearms
Preacher Curls: The Finisher for Biceps and Brachialis
Though Bayesian curls were the primary growth driver, Nippard included preacher curls for full elbow flexor development. Studies suggest preacher curls favor brachialis activation, helping widen the arm appearance and strengthen curl performance.
Final Thoughts: Progress, Patience, and Precision
In an age of instant gratification, Jeff Nippard’s 2024 transformation is a testament to the power of consistency and research-backed programming. Gaining 2.7 pounds of lean mass after 15 years of training isn’t luck—it’s the result of a year-long commitment to refinement and execution.
Whether you’re a beginner or an advanced lifter, the takeaway is clear: carefully selected free-weight and cable movements, performed with strict form and progressive overload, can break plateaus—even naturally.
“Choose a variation you can feel your muscles working and push that variation hard with good form.” — Jeff Nippard
If your goal is to build a stronger, more aesthetic upper body—without shortcuts—this may be the blueprint you’ve been waiting for.
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