How To Adjust Training & Diet For Coronavirus + At Home Workouts (No Equipment Needed!)

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In this video I’m breaking down exactly how I would design complete at-home full body workouts to maintain or build muscle. I also give some nutritional advice for either losing fat or building muscle while training from home! I break the exercises down into 4 categories:

1. Leg Exercises
2. Push Exercises
3. Pull Exercises
4. Isolation Exercises

I recommend doing 3-5 full body workouts per week, 1-2 exercises per muscle (or per “category”) and 3-4 sets per exercises per bodypart. The extra rep range is not as important as simply training close to failure. High reps are effective for building and maintaining muscle IF you go close to failure. I recommend stopping 1-3 reps shy on most sets and optionally taking the last set to failure with good form. Exactly how much volume you need will depend on your advancement level, so I am keeping things very general for now. Hope this helps!

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Scientific References:

‣ Ryan Little – Elevated
‣ Ryan Little – Think About You

Filmed and edited by Rashaun R and me 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.

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Scooby-DooDoo says:

My friend told me to eat dog poo, it works because I haven't had corona yet.

Serg Serg says:

Such a squeeky voice you got man, can't listen to it.

JC says:

Full of Tam Boyd's

Awsten is a Blueberry says:

If you have 2 dumbbells then fintnees blender workouts are good for a proper workout. I've built quite a bit of muscle doing them

Victor Gonzalez says:

Always informative and amazing.. Jeff , please do a series on Beard growth and maintaining your beard !!!! During quarantine times or any time during the year . Consider things like diet and beard growth, beard growth and protein, benefits of having a beard … would love to hear your POV on this . Thank you for all your time and POV .


It’s been clinically proven that ensuring you have adequate vitamin D levels helps people to fight covid. On that basis those with poor vitamin D levels should eat the prerequisite foods or take a top branded supplement

Just a thought says:

You talk to much

Holly Neavill says:

It's train to failure as Greg once said

Kim Jong says:

Also when doing press ups, don't flare your elbows as much as demonstrated in this video.

Kim Jong says:

Everything forgets to mention that these sorts of workouts mainly only benefit people who are in good shape already (whether you're bulky or athletically built).

Colonel Ga-Taffy says:

Just someone who loves themselves yet again. Roids

Dany Darapheth says:

How long rest between sets?

Flex Carmichael says:

Took 3 months off for a minor pec tear. Was getting back into the gym for a week and now this happens. Am i completely screwed on my gains?

It brandon !!! says:

Thank you have been looking for a video lile this

Sophie says:

Hi everyone! On my channel, I am creating a 6 week home workout program with lots of follow-along fun workouts and dancing set to 70s/80s hits (perfect to do together with your family members!) Let's drop some pounds while we are in quarantine 🙂

Tyler Haas says:

Thanks Jeff. I love how honest you are in your videos. You give us the info without any BS. Got a sub from me 🙂

michael byrne says:

beautiful apartment he has good taste

Joe'l Lang says:

for at home workouts i recommend resistance bands, my family has been using the ones from and they work great!

Natalie Smith says:

This video was very helpful!! Thanks!
here's another option for quarantine workouts:

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