---
title: 'Low Volume Upper Body Workout (Science-Based)'
source: 'https://youtube.com/watch?v=cZkyHQ8wyJE'
video_id: 'cZkyHQ8wyJE'
date: 2026-08-27
duration_sec: 60
channel: 'Jeff Nippard'
---

# Low Volume Upper Body Workout (Science-Based)

> Source: [Low Volume Upper Body Workout (Science-Based)](https://youtube.com/watch?v=cZkyHQ8wyJE)

## Summary

This video presents a science-based upper body workout that is low in volume but high in intensity, designed to be completed in just 45 minutes. The routine covers chest, shoulders, back, and arms with a focus on proper form and pushing each set to failure.

### Key Points

- **Workout Overview** [00:01] — The workout is low volume, high intensity, and takes only 45 minutes.
- **Chest: Incline Smith Machine Press** [00:01] — Two sets of incline Smith machine press with a 30-45 degree incline, focusing on the upper pecs. The last set is to failure.
- **Chest: Machine Pec Deck** [00:14] — Two sets of machine pec deck (or dumbbell/cable flies). Key is to feel a big stretch on the pecs and squeeze them to move the weight.
- **Shoulders: Machine Lateral Raises** [00:26] — Two sets of machine lateral raises for side delts. Focus on sweeping the weight out rather than shrugging it up. Both sets to failure.
- **Back: Weighted Pull-Ups** [00:38] — Two sets of weighted pull-ups with bodyweight plus 75 lbs for six reps. Add weight each week, but keep form strict.
- **Back: Machine Rows** [00:50] — Two sets of machine rows, focusing on squeezing the midback together at the top of each rep.
- **Arms: Preacher Curls and Triceps Pressdowns** [00:50] — Two sets of easy bar preacher curls and two sets of triceps pressdowns, squeezing the triceps at the bottom.

## Transcript

This science-based upper body workout only took me 45 minutes. Low volume, high intensity. Let's go. Up first, two sets of incline Smith machine press. Use a 30 to 45°ree incline and use your upper pecs to move the weight. Last set
to failure. Next, two sets of machine pec deck. You can swap these out for dumbbells or cable flies. The key is to feel a big stretch on your pecs and then squeeze your pecs to move the weight. Strong mind muscle connection here. Then
two sets of machine lateral raises for the side delts. Think about sweeping the weight out rather than shrugging the weight up. Both sets to failure. For back, I did two sets of weighted pull-ups. Body weight plus 75 lbs for
six reps. Try to add a little weight each week and push these hard, but don't let your form get too sloppy. Chin over the bar on every rep until you can't. Then the set's over. Next, two sets of machine rows. Focus on squeezing your
midback together as hard as you can at the top of each rep. For arms, I did two sets of easy bar preacher curls and two sets of triceps press downs, squeezing sets of triceps press downs, squeezing my triceps at the bottom.