Jeff Nippard’s Chest Hypertrophy Program is designed with the specific purpose of maximizing chest development, improving shape and increasing strength. All of the techniques and methods employed in the program have been tested over 10 years of my own training and in coaching hundreds of clients. DISCLAIMER: Jeff Nippard is not a glute hypertrophy program pdf or registered dietitian. The contents of this document should not be taken as medical advice.
It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Learn how to build muscle and lose fat with body weight exercises and calisthenics. Welcome to the 3-Month Bodyweight Extreme Workout Program! When we first created this program, it was a long process of research, trial-and-error, and dedication.
That’s because we were putting something together we really hoped our supporters would see it as a helpful tool in their fitness journey. However, we never anticipated it would become so instrumental in so many people’s lives. It’s really been amazing to witness and be a part of. Now, it’s your turn to take the challenge. That’s because this program is designed to be about as intense as it gets.
It borrows from Navy SEAL-type training tactics, while staying true to calisthenics. Throughout the entire three months, you’ll never need to pick up a single dumbbell. Now let’s talk about what to look forward to with this program, the proper warm ups and cool downs for the workouts, and outline each level simply and thoroughly, so that you’re ready to rock and start a new fitness journey! What to Expect from This Program The 3-Month Bodyweight Extreme Workout Program isn’t like other programs for a number of reasons. For one, you aren’t going to be completing exercises in multiple sets, as you would with other programs. Instead, you’re going to be doing each exercise for the day one time, to exhaustion.
After that, you move on with no rest in between. That goes until the day’s workout is complete, so you’ll be picking yourself up off the floor by the end of it. This is going to be an entire week where you ease off the gas pedal, so to speak. In fact, some people choose not to do any of the program’s exercises all week.
What to Expect from This Program The 3, it is geared to give you results quickly so you will stay through the program. If it was a particular brutal cycle on the body it may be worth it to eliminate all of the isometrics and exercises and exclusively focusing on the skill work and prehabilitative protocol. This is a whole other topic, your purchase helps support my work for education on health and fitness. You’ll be keeping track of how well you do each day, from there we move into mobility work to warm up the joints to allow successful movement. As you can see above – you are probably over doing it.
More on that in a moment. This program is all about YOU. You’ll be keeping track of how well you do each day, and trying to improve upon that every day after. I like to say with fitness, the only person you’re competing against is the person you were the day before. That’s certainly true with this program. How To Warm Up for the Workouts This program consists of one extreme workout after another, so warming up properly is crucial.
Warming up properly prior to the workouts is going to help you perform better during the workouts and thus get better results in the long run. Since the training program is heavily focused on training for maximum reps, your warm up should be focused on helping you get more reps. There are going to be 2 different warm-ups depending on your training level. Remember, it’s absolutely crucial that you do the exercise with good form, so make sure to do your home work. I’ve provided links to youtube videos where some exercises in this program are demonstrated. Alternatively, you can join our Bodyweight Physique Academy for detailed instructions on how to do each exercise. 1: Beginner warm up You should do this warm up if you can’t perform more than 10 regular push ups.
Go from exercise A to C without any rest between the exercises. You should do this warm up if you can perform more than 11 consecutive push ups. The only difference with the beginner warm up is exercise C. For exercise C, you should do enough push ups to get your arms and chest prepared but not enough to become tired already.
5 reps and see how it’s going before you add more. This program delivers results VERY quickly. It will help give you the body of a Navy SEAL- chiseled abs, ripped shoulders and a tight chest. Since you are doing only one set per exercise, you will not get bored.