Full Body 5x Per Week: Why High Frequency Training Is So Effective
Get my new full body program here: http://jeffnippard.com If you’ve only been in the gym for a year or two, I’d recommend starting …
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February 7, 2026
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Happy new year everyone!! So I've been tweaking and refining my full body program over the last 6 months and it's finally ready to go. You can check it out over on my website http://jeffnippard.com if you're looking to try out something new! I've also got 5 Full Body Science Applied videos on the way in case you want to get a taste for what the workouts look like – so stay tuned for those over the next month or two! Hope you all had a great holiday and let's get 2020 off to a great start. Peace!
full body is not for everybody, i already spend like 2 hours per day with push pull legs, i dont plan on being in the gym 3 or 4 hours a day doing full body
Great information in this video. I’m gonna be trying this out for a few weeks.
I've been doing this for a year. Went from beginner to born again hard. At first I did the exact same routine daily for my weakest groups to build muscle endurance. As things balanced out I could do a different kind of lift for the group on different days of the week. EZ bar for curls one day, curl machine the next, hammer curls day after, reverse curls. It works. I run 2 to 3 miles before work. Full body after. I use the weekend to recover, but really I just want to go somewhere other than the gym. A full body routine can be up to 2 to 3 hours in a gym that's not crowded. Longer if it is.
I'm 44 and switched to this for a while. Everything just hurt all the time. Definitely wasn't for me
2025 anyone?
@JeffNippard What seperates a beginner and advanced Trainee for you?
Time would be a very inaccurate scale since many people workout or do sports since many years but aren't as advanced or consistant.
Like they always fall back and never truly progress further.
So would there be more a scale for how many muscle they build up in weight? 🤔
get to the fking point
Yea…I don't love the gym that much.
Jeff you, I and many of your followers are not Novice- Intermediate lifters. When are you going to do studies for Advanced Lifters? Since results vary for Novice to Advanced Lifters. I do GVT Full body 5 days. It’s been 12 weeks and I have gotten stronger like a novice lifter and The results speak for itself.
Been doing 5x a week full body and it's been amazing! HermQ really helped me structure it properly and see gains.
This is exactly what I needed to hear. Time to up my game! Thanks for the tips! 🔥
This makes sense, I saw way better results when I upped my frequency using hermq. Down 15 pounds now! 🤩
Great video! I've been thinking about increasing my training frequency, this is really helpful 💪
I actually got into high frequency training after doing the hermq program. My strength went through the roof!
what if i do it 6 days a weeek
1st day
Chest back shoulder core
1.Chest supported row/ 45° Chest supported T bar row ( 3 sets)
2.Incline Dumbbell press
/Machine press ( 3 sets)
3.Underhand pulldown ( 3 sets)
4.Lateral raises ( 3 sets)
5.High to low Cable crossover ( 3 sets)
6.Dumbbell/ Machine OHP ( 2 sets)
7.Rear delt fly (3 sets)
8.Shrugs (2 sets)
2nd day –
Leg – Arms – Core
1.Barbell squat (3 sets)
2.Leg press ( 3 sets)
3.RDL ( 3 sets)
4.Calf raises ( 2 sets)
5.Rope push down ( 3 sets)
6.Barbell curl ( 3 sets)
7.Overhead triceps rope extension ( 2 sets)
8.Hammer curl ( 2 sets)
9.Wrist curl ( 2/3 sets)
10.Russian twist
( 3 sets )
3rd day – Rest
4th day –
Chest back shoulder core
1.Chest supported row/ 45° Chest supported T bar row ( 3 sets)
2.Incline Dumbbell press
/Machine press ( 3 sets)
3.Neutral grip pulldown ( 3 sets)
4.Lateral raises ( 3 sets)
5.High to low Cable crossover ( 3 sets)
6.Dumbbell/ Machine 7.OHP ( 2 sets)
8.Rear delt fly (3 sets)
9.Shrugs (3 sets)
5th day – Rest
6th day –
Leg – Arms – Core
1.Sumo squat (3 sets)
2.Leg press ( 3 sets)
3.SDL ( 3 sets)
4.Calf raises ( 3 sets)
5.Rope push down ( 3 sets)
6.Preacher curl ( 3 sets)
7.Overhead triceps rope extension ( 2 sets)
8.Hammer curl ( 2 sets)
9.Wrist curl ( 2/3 sets)
10.Machine core crunches/Ab crunches/Plank
( 2 sets )
7th day – Rest
To much info…no pain, no gain
This is how I do it. And everyone says I do i shouldn’t do that but yet I have the best body out of all of them 🤣🤣 haters gonna hate
The only workout that ever got me ripped for REAL… was a 5 day full body HIT program. Just Sayin
You should tell Serge Nubret working 1 body part per week is for beginners lol
I prefer doing all the muscle groups in one because there's occasions where I've missed exercising but doesn't make a difference for any muscle groups when they get equal work.
Def natty 🤣
So recovery is a myth 🙂💔
Welll, this didn’t age well
Thx
What about hamstrings and calves?