Gym & Fitness
The Exact Upper Body Workout I Followed For My 1 Year Transformation
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Summary:
In this video, I break down the exact upper body workout I used during my 365-day experiment. I’ll explain why I chose each exercise over similar options, share key technique cues, and highlight common mistakes to avoid.
References:
Incline Bench Press Hypertrophy
https://pmc.ncbi.nlm.nih.gov/articles/PMC7449336/
Cable vs Dumbbell Lateral Raise
https://www.researchgate.net/publication/387157135
Biceps Studies
https://pmc.ncbi.nlm.nih.gov/articles/PMC11906226/
https://sportrxiv.org/index.php/server/preprint/view/486/1085
https://www.researchgate.net/publication/388004281
Timestamps:
0:00 – My 1 year experiment recap
0:31 – Exercise 1 (Chest, Shoulders, Triceps)
2:44 – Exercise 2 (Chest)
4:13 – Exercise 3 (Back, Biceps)
6:54 – Exercise 4 (Shoulders)
9:16 – Exercise 5 (Back, Biceps)
10:57 – Exercise 6 (Triceps)
11:46 – Exercise 7 (Biceps)
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Written by Jeff Nippard
Directed by Bailey Wood and Jeff Nippard
Filmed by Meraki Films
Edited by Rickie Ho, Sam Ding, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Sam Ding
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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June 27, 2025 at 8:57 am
2u7poa
@filipbarvefjord1181
June 19, 2025 at 2:13 am
This i only for upper body session. You can npt make a ppl out of this?
@plastickhero
June 19, 2025 at 2:13 am
I'm thankful for that worried look he gets when reaching failure. Relatable.
@aaryan85542
June 19, 2025 at 2:13 am
Has jeff uploaded his upper/lower/pull/push/legs split ? I cant find it. I know he's selling the program on his website, but I'm sadly not in a place to buy that rn. Don't need to pirate it, just point me to a video if he has uploaded that split already. Thanks!
@deanthebarber
June 19, 2025 at 2:13 am
man i;m about to be a swole barber soon xD
@cdc0613
June 19, 2025 at 2:13 am
thanks Jeff!
@hman2875
June 19, 2025 at 2:13 am
King
@tackybob
June 19, 2025 at 2:13 am
What are those straps called
@NOOBIS09
June 19, 2025 at 2:13 am
I personally feel pain in my shoulder when doing cable lateral raises cause of an injury I had a year ago, but dumbbells work perfectly fine. I’ll stick to dumbbell lateral raises
@sergeyivanov8788
June 19, 2025 at 2:13 am
should this be done twice a week?
@krisb-travel
June 19, 2025 at 2:13 am
i do all these side delt exercises that jeff recommends, and ive done other top fitness guys recommendations, ive come to conclusion im doing something massively wrong i literally never feel a burn or pump in the side delts even at failure. Any got any recommendaitons? Should i try high volume/lower weights perhaps?
@YYH150-PLUS
June 19, 2025 at 2:13 am
thanks
@Tamim.samman
June 19, 2025 at 2:13 am
Thank you Jeff❤🫡
@MarioKstgr
June 19, 2025 at 2:13 am
Stupid question: When doing Bayesian curls, the rope touches my elbow every time, making the movement awkward. What am I doing wrong?
@alexkarassavidis3023
June 19, 2025 at 2:13 am
Definitely going to tear my pec trying to climb out of the chair on the seated cable fly 🙁
@cardtawer5718
June 19, 2025 at 2:13 am
I have a problem with the cable overhead triceps extension exercise, when I do it I feel more the shoulders than the triceps, I don't know if I'm doing it wrong but when I raise the bar I only feel the shoulders, maybe because I don't have the same bar? because I use a straight bar only. if someone could help me I would be grateful.
@LF-pm2zc
June 19, 2025 at 2:13 am
Do an Abdominals Workout!!
@shaynealicious
June 19, 2025 at 2:13 am
what was the split on this? all these excersizes in 1 day?
@tarikttoplu
June 19, 2025 at 2:13 am
Guys i have question. Can i do incline dumbell row instead of deficit pendlay row. Does this two exercises hit the same area?
@Steven-ik6xx
June 19, 2025 at 2:13 am
If i were to run this as upper lower/upper lower, what movements should I do on my second upper day?
@philrbt2061
June 19, 2025 at 2:13 am
I upload the video then watch it with my data off , thats neutralize all advisor i can watch complet video like this😉
@Mission86-t2w
June 19, 2025 at 2:13 am
😂 the before and after has to be a joke. People really are believing everything nowadays.
@Yozu044
June 19, 2025 at 2:13 am
how many sets for each exercise ?
@ethanhorton9005
June 19, 2025 at 2:13 am
When doing individual arm exercises, is it more important to go to failure for each arm, or maintain consistent reps? For example, when doing bicep curls I can normally get 3-5 more reps with my left arm than my right with the same weight. But is that good, or should I do the same number of reps on both sides?
@aroba_borealis
June 19, 2025 at 2:13 am
For deficit pendlay rows, is it okay to have butt wink to occur? I tried it with lightweight first and although I can get my upper back completely flat, my low back tends to flare up some pain. Any suggestions?
@melody1832
June 19, 2025 at 2:13 am
thank you, we love you
@Deals80
June 19, 2025 at 2:13 am
Great video, Jeff! My son, 17 is starting in the gym with me this summer (in a couple of weeks!) and even though I already did most of these exercises, we watched this video together and plan to execute it faithfully through the season. Thank you!
@SFF.4
June 19, 2025 at 2:13 am
I do everything this man says. if he would tell me to train naked I would do it
@shanemartinphoto
June 19, 2025 at 2:13 am
So is this one full work out? or this is spread out over the weekly workouts?
@BleachBtch
June 19, 2025 at 2:13 am
Helll yeah 🤝
@lukehumor
June 19, 2025 at 2:13 am
thats all you did for triceps
@jdakamcmikey
June 19, 2025 at 2:13 am
Can you please change your last name so I can watch your videos lmao jk. It just hurts my 👂s XD
@privatbruker5905
June 19, 2025 at 2:13 am
legit 0 diffrence over a year only thing diffrent is the body fat %
@vlad24-fc3lj
June 19, 2025 at 2:13 am
I thought I understood how the world works—until I read The Obscured Principles book. It felt like someone ripped the blindfold off my eyes and showed me the architecture of control that’s been here for centuries. This isn’t just a book. It’s forbidden awareness in printed form.
@SANY-5599-d7k
June 19, 2025 at 2:13 am
While everyone argues over politics and news, The Obscured Principles book quietly explains how the real game is played. The moment I read it, everything around me looked different. It’s like it gave me the decoder ring for reality.
@sergeyfilyakin8369
June 19, 2025 at 2:13 am
They bury this kind of knowledge for a reason. The Obscured Principles book doesn’t just talk about truth—it bleeds with it. I couldn’t sleep the night I finished it. Not because I was scared… but because I finally understood why we’re kept distracted.
@jociebot
June 19, 2025 at 2:13 am
As a former ballet dancer who is a self taught lifter – I CRAVE this type of content. I love the nitty gritty tweaks! THANK YOU THANK YOU 🙏
@chesterarthur19
June 19, 2025 at 2:13 am
What shoes are those white and black Nikes?!
@JeffNippard
June 19, 2025 at 2:13 am
What’s up guys! This video covers the exact upper body workout I ran for my 365 day experiment. If you’re interested in running the full upper/lower/push/pull/legs program, you can grab it here: https://jeffnippard.com/products/the-bodybuilding-transformation-system
There’s a beginner version and an intermediate-advanced version! You can also save 25% with code TRANSFORM! Let’s get after it!