Jeff Nippard off-season arm workout
Four curl variations and three triceps exercises from Jeff’s public off-season routine.
- Format
- Single session
- Source
- Public video description
The routine
- Machine preacher curl3 x 15 to 20EZ-bar biceps curl3 x 8 to 12Bayesian cable curl3 x 12 to 15Dumbbell hammer curl3 x 15 to 20Banded triceps pressdown3 x 12 to 15
Includes a double drop set as listed by Jeff.
Seated overhead cable triceps extension3 x 8 to 12Source wording: Machine Preacher Curl 3x15-20Source wording: EZ Bar Bicep Curl 3x8-12Source wording: Bayesian Cable Curl 3x12-15Source wording: DB Hammer Curl 3x15-20Source wording: Banded Tricep Pressdown 3x12-15 + double drop setSource wording: Seated Overhead Cable Tricep Extension 3x8-12Source wording: Close Grip Bench Press 3x12-15Machine preacher curl: sourceEZ-bar biceps curl: sourceBayesian cable curl: sourceDumbbell hammer curl: sourceBanded triceps pressdown: sourceSeated overhead cable triceps extension: sourceClose-grip bench press: sourceClose-grip bench press3 x 12 to 15
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
- The description lists biceps work first, followed by triceps.
- Keep the pressdown double drop set attached to that exercise. The source does not give separate rep targets for the drops.
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.