The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)


Get my new Upper Lower Size and Strength Program here:

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Watch the full lower body workout:

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Scientific References:

‣ Ryan Little – Day 1
‣ Ryan Little – Lucy’s Song

Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:


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 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


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.



  1. I can honestly say this workout program is legit! Im in week 3 and man….i can my strength gains are moving up and i lost a bit of fat so its a win win. Highly recommend his training program!

  2. "Warehouse Sale $109.95 + shipping", god damn. That's helluva overpriced for a piece of equipment like that, it's not complex, doesn't require expensive materials. What the heck?

  3. Hi Jeff, for a strength perspective is it better to finish a lift on a high note for muscle memory (meaning if you fail a lift in a 5×5, just leave it and move on and hope that next week it moves better) or should I lower the weight and get the volume and build it back up again. I've been stuck on a 110 kg squat for ages and want to move on, but I'm trying to advance further in Stronglifts 5×5.

  4. Jesus Christ is Lord and loves you♡

    Repent from your sin guys!

    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
    John 3:16

    Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.
    John 14:6


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