Jeff Nippard back training essentials
A five-exercise back session with pulldowns, rows, pull-ups and shrugs.
- Format
- Single session
- Source
- Public video description
The routine
- Free Motion lat machine4 x 12 to 15Chest-supported row4 x 10 to 12Wide-grip pull-up3 x 12 to 15Inverted shrug / face pull4 x 15 to 20
The description uses this combined name. Watch the demonstration for the setup.
Source wording: 1. Free Motion Lat | 4 sets x 12-15 repsSource wording: 2. Chest Supported Row | 4 sets x 10-12 repsSource wording: 3. Wide Grip Pullup | 3 sets x 12-15 repsSource wording: 4. Inverted Shrug/Facepull | 4 sets x 15-20 repsSource wording: 5. Wide Grip Smith Machine Shrug | 3 sets x 15-20 repsFree Motion lat machine: sourceChest-supported row: sourceWide-grip pull-up: sourceInverted shrug / face pull: sourceWide-grip Smith-machine shrug: sourceWide-grip Smith-machine shrug3 x 15 to 20
The routine comes from The creator’s public YouTube description. Exercise names and prescriptions are transcribed below; no paid program was accessed.. Watch the video for how each lift is done.
How the session is built
- Use the video demonstration to identify the inverted shrug / face-pull movement.
- These are the five entries in the public routine, with no additional progression supplied.
Who it suits
Lifters familiar with the listed exercises who can judge the effort and equipment requirements of this routine.
Run it in Zurge
- Save it as a routine, supersets included
- Last time's weight beside every set
- Rest timer between sets
Swaps if you lack the gear
| Problem | Do this instead |
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Swaps and the notes on how the session is built are ours, not Jeff Nippard's.
Questions
Is this a complete paid program?
This page covers only the routine freely published in the video description. It does not reproduce a paid program or add unlisted progression rules.
More from Jeff Nippard
The video belongs to Jeff Nippard and is embedded from YouTube. Zurge is not affiliated with or endorsed by Jeff Nippard. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.