Try This Brutal Full Body Workout (Sets and Reps Included)

This long and brutal full body workout will get the pump you need. It was first shared by Jeff Nippard.

Jeff Nippard is a natural professional bodybuilder who shares tips and training programs on his YouTube channel. In this video, he goes through what a normal session would be of a brutal full body workout with the help of John “Mountain Dog” Meadows, another professional bodybuilder, trainer and nutritionist who died in 2021.

It starts with a leg focus exercise focused on multi-joint squat type movement and one for hamstrings. Following that there is one exercise for the chest, shoulders, back, arms, and calves.

Brutal Full Body WorkoutSource: Clayton Scelzi on Unsplash

Nippard explains that when doing a full-body workout he likes to space out all his legwork throughout the day. Usually, he puts a chest exercise or an upper-body movement instead of doing two leg workouts back to back, so that he can recover properly during the same training routine for that day.

Brutal Full Body Workout

Dynamic Warm-Up

  • Bodyweight lunges
  • 5 minutes of foam rolling

The workout per se is the following:

Exercise Sets Reps
Spider bar squat 3 6
Banded chest press 4 10-12
Inverse hamstring curl 4 10-12
Kettlebell pullovers 4 15-20
Dumbbell “swing” raises 3 10+ dropset
Preacher hammer curls 3 15-20
Seated calf / tib anterior raise 3 10-12

This is a long workout session as Nippard tells the “Mountain Dog” that he usually takes between 3 to 5 minutes of rest between each set.

On the spider bar squat, you should go “decently heavy,” according to Nippard. The banded chest press adds a twist with the resistance band that, in Nippard’s opinion, makes it more of an isolation chest exercise compared to the regular bench press, for example.

Kettlebell pullovers put together stretching and strength training in one movement if done correctly. When doing dumbbell swing raises utilize heavy weights with high reps but there is no real swinging or hinging with your body.

The very last exercise for calves and tibialis is a very specific machine, but you can mimic the latter in most gyms with a different machine or just utilizing some steps.

It is very helpful to watch Nippard’s brutal full body workout video below as he gives tips along the way during every set of exercises. He talks about pausing during the movement, how to breathe, how hard you should if to failure or close to failure, and more.

VIDEO – Brutal Full Body Workout

Read More: Top 5 Most Brutal CrossFit Workouts

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