I’ve designed an ultimate 10-week Push Pull Leg (PPL) workout plan inspired by a famous YouTuber, powerlifter, and fitness coach – Jeff Nippard.
This training plan involves all push, pull, and leg exercises shared by Jeff on his YouTube channel. It focuses on building muscle and strength and achieving a muscular shape.
If you have been lifting for a while but are not getting the results you want, try this program for a few months.
I’ll also share this plan in a PDF file. You can download that to use it offline.
Jeff Nippard’s PPL Program Summary
| Split Type | Push Pull Legs |
| Workout Type | Weight Training |
| Sessions per Week | Six |
| Duration per Session | 1-2 hours |
| Program Goal | Build Strength & Hypertrophy |
| Program Difficulty | Medium to High |
| Experienced Needed | Intermediate to Advanced |
| Target Gender | Male |
| Suitable Age Group | 20s & 30s |
| Program Duration | 10 Weeks |
10-Week Jeff Nippard’s Push Pull Leg Workout Plan
Jeff Nippard’s PPL Schedule:
- Day 1: Legs A
- Day 2: Push A
- Day 3: Pull A
- Day 4: Legs B
- Day 5: Push B
- Day 6: Pull B
- Day 7: OFF
Warm-up exercises for Different Body Parts:
- Lower Body: Legs Swings, Standing Quad Stretch, Hamstring Stretch, Deep Squats with Light Weight.
- Upper Body: Arm Swings, Shoulder Pass-through, Banded Pull Aparts, Low Lunge Arch, and Wide-arm Pull-up. Perform some of these exercises, followed by a few sets of the first main workout with a light load.
- General Warm-up: 5-minute walk on the Treadmill or Stairmaster.
Week 1-2: Push Pull Legs
Day 1 – Legs A
| Exercises | Sets | Reps | Muscle |
|---|---|---|---|
| Back Squat (Pyramid Warm-up sets) | 5 | 10 @10% 1RM, 5 @30% 1RM, 4 @50% 1RM, 3 @65% 1RM, 1-2 @75% 1RM | Quads & Glutes |
| Back Squat (working sets) | 3 | 4 @80% 1RM | Quads & Glutes |
| Romanian Deadlift | 3 | 10 @50-60% 1RM | Hamstrings & Glutes |
| Unilateral Leg Press | 3 | 15 per side (more for the weaker one) | Quads & Glutes |
| Seated Leg Extensions* | 3 | 10-12 (take 3-4 seconds while descending phase) | Quadriceps |
| Seated Leg Curls** | 3 | 10-12 | Hamstrings |
| Standing Calf Raise | 3 | 10-12 | Calves |
| Weighted Decline Crunches | 3 | Failure | Abdominals |
Seated Leg Extensions: Adjust the seat slightly back to better target the rectus femoris head of the quadriceps, which is the only quad muscle that crosses both the hip and knee joints.
Leg Curl: On the last set, perform 10 reps to failure, then drop the weight in half and go to failure again.
Day 2 – Push A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Bench Press | 3 | 8 @72.5% 1RM | Chest |
| Machine Shoulder Press | 3 | 12 | Shoulder |
| Bar Dips | 3 | 12-15 | Chest & Triceps |
| Eccentric-Accentuated Skull Crusher* | 3 | 8-10 | Triceps |
| Egyptian Cable Lateral Raise* | 3 | 12/side | Shoulders |
| Cable Tricep Kickback* | 2 | 20-30/arm | Triceps |
Skull Crusher: Take 3 seconds to lower the weight, as it can break down the tricep muscle fibers efficiently.
Cable Lateral Raise: After hitting 12 reps, rest briefly and then perform another four reps, repeating this pattern until you can no longer complete the reps.
Kickback: Perform two high-rep sets of 20 to 30 reps, maintaining a one-second tempo for both the concentric and eccentric phases.
Day 3 – Pull A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Weighted Pull-up | 3 | 6-8 | Lats |
| Seated Cable Row | 3 | 10-12 | Lats |
| Kneeling Cable Pullover* | 3 | 12-15 | Lats |
| Hammer Curls | 3 | 8-10 | Biceps |
| Strict Incline Dumbbell Curl | 3 | 10-12 | Biceps |
Pull-up: Maintain an upright posture to target the latissimus dorsi and teres major muscles. If you can’t perform six reps, you can use an assistance band.
Pullover: Keep the reps high with a one-second up, one-second down tempo to maintain constant tension on the lats.
Day 4 – Legs B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Sumo Deadlift | 3 | 3 @80-85% of 1RM | Legs & Back |
| Machine Hack Squat | 3 | 10-12 | Quads & Glutes |
| Unilateral Hip Thrust | 2 | 15 per side | Hamstrings & Glutes |
| 4A Nordic Ham Curls | 2 | 8-10 | Hamstrings |
| 4B Prisoner Back Extensions | 2 | 10-12 | Ham & Lower Back |
| Unilateral Leg Press Calf Raise | 3 | 8-10 | Calves |
| Weighted L-sit Hold | 3 | 10-30 second hold | Abdominals |
Day 5 – Push B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Overhead Press | 4 | 4 @80% of 1RM | Shoulder |
| Close-Grip Bench Press | 3 | 10 (RPE 7-8) | Triceps |
| Low-to-High Cable Crossover* | 3 | 10-12 | Chest |
| Overhead Tricep Extension | 3 | 10-12 | Triceps |
| Dumbbell Lateral Raise 21s | 3 | 21 | Shoulder |
| Neck Flexion & Extension | 2 | 10-15 | Neck |
Cable Crossover: On the last set, perform a drop set. Go to failure around 10-12 reps, then immediately drop the weight by 50% and go to failure again.
Triceps Extension: Perform each rep with a full range of motion, focusing on a big stretch at the bottom and a good squeeze at the top.
Lateral Raises: This is a set of 21 reps broken down into three parts. Reps 1-7: Full range of motion. Reps 8-14: Top-half to three-quarters of the movement. Reps 15-21: Bottom-half of the movement
Day 6 – Pull B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Omni-Grip Lat Pulldown* | 3 | Varies by grip | Back |
| Chest Supported Seated Row* | 3 | 10-12 | Back |
| Rope Face Pulls | 3 | 10-15 | Upper Back |
| Incline Dumbbell Shrug | 3 | 10-12 | Upper Trap |
| Dumbbell Rear Delt Fly | 2 | 15, then 10-15 | Trap & Shoulder |
| 6A Easy Bar Pronated Curls | 1 | 10-15 | Biceps & Forearms |
| 6B Supinated Curls | 1 | 10-15 | Biceps & Forearms |
Lat Pulldown: This exercise involves three sets using the same weight and reps, but with a different grip for each set: Set 1, wide grip; Set 2, moderate grip; and Set 3, reverse close grip.
Chest Supported Row: Do it on the machine, focusing on scapular protraction and squeezing the upper back.
Superset Curls: This superset fatigues the forearm’s elbow flexors first with a pronated (overhand) grip, then immediately switches to a supinated (underhand) grip, allowing the biceps to take over.
Week 3-4: Push Pull Legs
Day 1 – Legs A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squats* (warm-up + working sets) | 6 | 10, 5, 3, 2, 1, 4 | Quads & Glutes |
| Paused Squats* | 2 | 5 | Quads & Glutes |
| Barbell Romanian Deadlifts | 3 | 8-10 | Hamstrings & Glutes |
| Dumbbell Walking Lunges | 2 | 10 per leg | Thighs & Glutes |
| Seated Leg Curls | 3 | 10-12 | Hamstrings |
| Leg Press Toe Press | 4 | 10-12 | Calves |
| Decline Plate Crunch | 3 | 10-12 | Abdominals |
Perform a general warm-up for 5-10 minutes on a treadmill or StairMaster. Follow up with a quick series of dynamic stretches, such as leg swings and hamstrings stretch, which should take around two minutes
Back Squats: Perform 10 reps with 20% of 1 rep max, 5 reps with 35%, 3 reps with 55%, 2 reps with 70% and 1 rep with 80%. These are your warm-up sets. Then perform one heavy set of 2 to 4 reps at 85-90% of your one-rep max.
Paused Squats: Pause for 1-2 seconds at the bottom of each rep. For these sets, drop the weight to about 75% of your heavy top set. (instruction)
Day 2 – Push A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Bench Press | 3 | 8-10 | Chest |
| Machine Shoulder Press | 3 | 10-12 | Shoulder |
| Pec Deck Fly | 3 | 15-20 | Chest |
| Cable Lateral Raise | 3 | 12/side | Shoulder |
| Overhead Cable Extension | 3 | 5-10 | Triceps |
| Crossbody Single-arm Triceps Pushdown | 3 | 10-15 | Triceps |
Day 3 – Pull A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Close-Grip Lat Pulldown | 3 | 10-15 | Lats |
| Chest-Supported Machine Row | 3 | 8-10 | Mid Back |
| Close-Grip Cable Row | 2 | 15-20 | Lats & Traps |
| Reverse Cable Flyes | 3 | 15-20 | Posterior Delts |
| Shrugs | 4 | 15-20 | Upper Traps |
| EZ Bar Curls | 3 | 10-15 | Biceps |
| Machine Preacher Curls | 3 | 15-20 | Biceps |
Day 4 – Legs B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Sumo / Conventional Deadlift (Warm-up) | 4 | 10, 5, 3, 2, 1, 4 | Lower Body |
| Deadlift (Working set) | 1 | 5 | Lower Body |
| Stiff-legged Deadlift | 2 | 8 | Hamstrings |
| Leg Press | 4 | 10-12 | Quads & Glutes |
| Glute Ham Raise | 3 | 8-10 | Ham & Glutes |
| Slow Eccentric Leg Extension* | 3 | 8-10 | Quads |
| Seated Calf Raise | 4 | 15-20 | Calves |
| Roman Chair Leg Raise | 3 | 15-20 | Abdominals |
Deadlift: Perform 8 reps with 30% of 1 rep max, 4 reps with 50%, 2 reps with 75%, and 1 rep with 90%. These are your warm-up sets. Then perform one heavy set of 5 reps at 80-85% of your one-rep max.
Leg Extension: Take three seconds after each leg extension to increase the hypertrophic stimulus and reduce strain on the knees.
Day 5 – Push B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Overhead Press | 4 | 4 @80% of 1RM | Shoulder |
| Close-Grip Bench Press | 3 | 10 (RPE 7-8) | Triceps |
| Low-to-High Cable Crossover | 3 | 10-12 | Chest |
| Overhead Tricep Extension | 3 | 10-12 | Triceps |
| Dumbbell Lateral Raise 21s | 3 | 21 | Shoulder |
| Neck Flexion & Extension | 2 | 10-15 | Neck |
Day 6 – Pull B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Omni-Grip Lat Pulldown | 3 | 10-15 | Back |
| Chest Supported Seated Row | 3 | 10-12 | Back |
| Rope Face Pulls | 3 | 10-15 | Upper Back |
| Incline Dumbbell Shrug | 3 | 10-12 | Upper Trap |
| Dumbbell Rear Delt Fly | 2 | 15, then 10-15 | Trap & Shoulder |
| 6A Easy Bar Pronated Curls | 1 | 10-15 | Biceps & Forearms |
| 6B Supinated Curls | 1 | 10-15 | Biceps & Forearms |
Week 5-6: Push Pull Legs
Day 1 – Legs A
| Exercises | Sets | Reps | Muscle |
|---|---|---|---|
| Back Squat (Warm-up sets)* | 5 | 10, 5, 4, 3, & 1-2 | Quads & Glutes |
| Back Squat (working sets) | 3 | 4 @80% 1RM | Quads & Glutes |
| Romanian Deadlift | 3 | 10 @50-60% 1RM | Hamstrings & Glutes |
| Unilateral Leg Press | 3 | 15 per side | Quads & Glutes |
| Seated Leg Extensions | 3 | 10-12 | Quadriceps |
| Seated Leg Curls | 3 | 10-12 | Hamstrings |
| Standing Calf Raise | 3 | 10-12 | Calves |
| Weighted Decline Crunches | 3 | Failure | Abdominals |
Back Squats: Increase weight as you decrease reps.
Day 2 – Push A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Bench Press | 4 | 6-8 | Chest |
| Incline Cable Fly | 3 | 12-15 | Chest |
| Overhead Dumbbell press | 4 | 10-12 | Shoulder |
| Egyptian Lateral Raise | 3 | 12/side | Shoulder |
| Tricep Pressdown | 4 | 12-15 | Triceps |
| Static Dumbbell holds* | 2 | 60-sec | Upper Body |
Static Dumbbell holds: Lie down on the floor and get into the starting point of the dumbbell bench press, and hold the dumbbells for 60 seconds. Hold approximately 40% of your typical working weight. The goal is to create metabolic stress and increase time under tension.
Day 3 – Pull A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1-arm Half-kneeling Lat Pulldown | 3 | 12-15 per side | Lats |
| Pull-up | 1 | Failure | Lats |
| Kroc Row/Single-arm DB Row | 3 | 10-12 per side | Lats & Traps |
| Cable Shrug-in | 3 | 15-20 | Posterior Delts |
| Shrugs | 4 | 10-12 | Upper Traps |
| Reverse Pec Deck | 3 | 10-12 | Rear Delts |
| Overhead Cable Bicep Curl | 3 | 10-12 | Biceps |
Day 4 – Legs B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Seated Leg Curl | 3 | 10-15 | Hamstrings |
| Smith Machine Squats | 3 | 5-10 | Quads & Glutes |
| Romanian Deadlift | 3 | 5-10 | Hamstrings |
| Leg Extension | 3 | 10-15 | Quadriceps |
| 4A Hip Adduction | 2 | 15-20 | Adductors |
| 4B Hip Abduction | 2 | 15-20 | Glutes & Hips |
| Standing Calf Raises | 4 | 10-15 | Calves |
Day 5 – Push B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Overhead Press | 4 | 4 @80% of 1RM | Shoulder |
| Close-Grip Bench Press | 3 | 10 (RPE 7-8) | Triceps |
| Low-to-High Cable Crossover | 3 | 10-12 | Chest |
| Overhead Tricep Extension | 3 | 10-12 | Triceps |
| Dumbbell Lateral Raise 21s | 3 | 21 | Shoulder |
| Neck Flexion & Extension | 2 | 10-15 | Neck |
Day 6 – Pull B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Close-Grip Lat Pulldown | 3 | 10-15 | Lats |
| Chest-Supported Machine Row | 3 | 8-10 | Mid Back |
| Close-Grip Cable Row | 2 | 15-20 | Lats & Traps |
| Reverse Cable Flyes | 3 | 15-20 | Posterior Delts |
| Shrugs | 4 | 15-20 | Upper Traps |
| EZ Bar Curls | 3 | 10-15 | Biceps |
| Machine Preacher Curls | 3 | 15-20 | Biceps |
Week 7-8: Push Pull Legs
Day 1 – Legs A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squats* (warm-up + working sets) | 6 | 10, 5, 3, 2, 1, 4 | Quads & Glutes |
| Paused Squats* | 2 | 5 | Quads & Glutes |
| Barbell Romanian Deadlifts | 3 | 8-10 | Hamstrings & Glutes |
| Dumbbell Walking Lunges | 2 | 10 per leg | Thighs & Glutes |
| Seated Leg Curls | 3 | 10-12 | Hamstrings |
| Leg Press Toe Press | 4 | 10-12 | Calves |
| Decline Plate Crunch | 3 | 10-12 | Abdominals |
Back Squats: Perform 10 reps with 20% of 1 rep max, 5 reps with 35%, 3 reps with 55%, 2 reps with 70% and 1 rep with 80%. These are your warm-up sets. Then perform one heavy set of 2 to 4 reps at 85-90% of your one-rep max.
Paused Squats: Pause for 1-2 seconds at the bottom of each rep. For these sets, drop the weight to about 75% of your heavy top set.
Day 2 – Push A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Bench Press (warm-up sets)* | 5 | 15, 5, 3, 2 & 1 | Chest |
| Bench Press (working set) | 1 | 3-5 | Chest |
| Barbell Larsen Press | 2 | 10 | Chest & Abs |
| Standing Arnold Press | 3 | 8-10 | Shoulder |
| 4A Press-Around | 2 | 12-15 | Chest |
| 4B Pec stretch | 2 | 30-sec | Chest |
| Cross-Body Cable Y-Raise | 3 | 10-12 per side | Shoulder |
| 6A Slow Triceps Pressdown | 3 | 8 | Triceps |
| 6B Stetch Only Overhead Extension | 3 | 8 | Triceps |
| Cross Body Tricep Extension | 2 | 10-12 per arm | Triceps |
Bench Press: You’ll do five warm-up sets (increasing the load after each set). For example, Jeff started with 45lbs and did 10-15 reps, followed by 5 reps with 135lbs, 3 reps with 185lbs, 2 reps with 225 lbs, and 1 rep with 275 lbs. After these warm-up sets, he did one working set and performed 3 to 5 reps with 295 lbs.
Day 3 – Pull A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Prone Grip Lat Pulldown | 4 | 10 | Lats |
| Omni-grip Chest-Supported Machine Row* | 3 | 10-12 | Back |
| 3A Bottom-Half Dumbbell Lat Pullovers | 2 | 10-12 | Lats |
| 3B Static Lat Stretch | 2 | 30-second | Back |
| Multi-directional Face Pulls* | 3 | 12-15 | Upper Traps |
| EZ Bar Biceps Curl | 3 | 6-8 | Biceps |
| Bottom Half DB Preacher Curl* | 2 | 10-12 | Biceps |
Chest Supported Row: You’ll do three sets of 10-12 reps. “Omni-grip” means you’ll use a wide grip, a slightly closer grip, and then a neutral or underhand grip to target different areas of the back.
Face Pulls: Change the cable’s position for each set to target different angles of the rear delts.
Preacher Curl: Focus on partial reps in the stretched portion of the lift to maximize muscle growth.
Day 4 – Legs B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squats | 3 | 4-6 | Quads & Glutes |
| Romanian Deadlift | 3 | 8-10 | Hamstrings |
| Walking Lunges | 2 | 10/side | Lower Body |
| Unilateral Leg Extension | 3 | 10-12/leg | Quadriceps |
| Unilateral Leg Curls | 3 | 12-15/side | Hamstrings |
| Single Leg Press Calf Raise | 3 | 10-12/side | Calves |
| Seated Calf Raises | 3 | 20 | Calves |
Day 5 – Push B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Incline Bench Press | 4 | 6-8 | Chest |
| Incline Cable Fly | 3 | 12-15 | Chest |
| Overhead Dumbbell press | 4 | 10-12 | Shoulder |
| Egyptian Lateral Raise | 3 | 12/side | Shoulder |
| Tricep Pressdown | 4 | 12-15 | Triceps |
| Static Dumbbell holds* | 2 | 60-sec | Upper Body |
Day 6 – Pull B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1-arm Half-kneeling Lat Pulldown | 3 | 12-15 per side | Lats |
| Pull-up | 1 | Failure | Lats |
| Kroc Row/Single-arm DB Row | 3 | 10-12 per side | Lats & Traps |
| Cable Shrug-in | 3 | 15-20 | Posterior Delts |
| Shrugs | 4 | 10-12 | Upper Traps |
| Reverse Pec Deck | 3 | 10-12 | Rear Delts |
| Overhead Cable Bicep Curl | 3 | 10-12 | Biceps |
Week 9-10: Push Pull Legs
Day 1 – Legs A
| Exercises | Sets | Reps | Muscle |
|---|---|---|---|
| Back Squat (Warm-up sets)* | 5 | 10, 5, 4, 3, & 1-2 | Quads & Glutes |
| Back Squat (working sets) | 3 | 4 @80% 1RM | Quads & Glutes |
| Romanian Deadlift | 3 | 10 @50-60% 1RM | Hamstrings & Glutes |
| Unilateral Leg Press | 3 | 15 per side | Quads & Glutes |
| Seated Leg Extensions | 3 | 10-12 | Quadriceps |
| Seated Leg Curls | 3 | 10-12 | Hamstrings |
| Standing Calf Raise | 3 | 10-12 | Calves |
| Weighted Decline Crunches | 3 | Failure | Abdominals |
Perform 10 reps with 20% of 1 rep max, 5 reps with 35%, 3 reps with 55%, 2 reps with 70% and 1 rep with 80%. Then perform 3 sets of 4 reps at 80%.
Day 2 – Push A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Incline Bench Press (warm-up sets)* | 3 | 10, 4 & 3 | Chest |
| Incline Bench Press (working set) | 3 | 8, 5, & 15 | Chest |
| Machine Shoulder Press | 3 | 12-15 | Shoulder |
| Floor Reset Skullcrusher* | 3 | 6-8 | Triceps |
| Bent-Over Cable Flyes | 3 | 10-12 | Chest |
| Machine Lateral Raise | 3 | 20 | Shoulder |
| Plate Front Raise | 2 | 15-20 | Shoulder |
| Diamond Push Ups | 3 | Max | Triceps |
Incline Barbell Bench Press: Perform three warm-up and three working sets. Start with an empty bar and do 10 reps, followed by 4 reps with 50% of your 1RM and 3 reps with 75% 1RM. For working sets, pick a weight that is good for 8, 5, and 15 reps.
Skullcrusher: Lower the bar until it touches the floor after each rep.
Day 3 – Pull A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Single-arm Cable Lat Pull-ins (warm-up) | 2 | 15 per side | Lats |
| Lat Pulldown* | 3 | 8-10 | Lats |
| Chest-Supported T-Bar Row with a Band* | 3 | 10-12 | Mid Back |
| High to Low Machine Row | 2 | 12-15 per side | Back |
| Kneeling Cable Lat Pullover | 3 | 15-20 | Lats |
| Snatch Grip Barbell Shrug | 3 | 12-15 | Upper Traps |
| Reverse Pec Deck Fly | 3 | 10-12 | Rear Delts |
| EZ Bar Curl | 3 | 10-12 | Biceps |
| Dumbbell Curl Tri-set* | 2 | 12/10/8 | Biceps |
Lat Pulldown: Emphasizes the “negative” portion of the movement with a 3 to 4-second lowering phase on every rep, as research suggests eccentric exercise may lead to greater muscle gains.
T-Bar Row: Wrap the band around the equipment. The band increases resistance at the top of the movement, which forces the traps to work harder.
Dumbbell Curl Tri-set: Perform 12 reps of a reverse grip curl, 10 reps of a hammer grip curl, and 8 reps of a traditional supinated dumbbell curl. The purpose of this tri-set is to pre-exhaust the other elbow flexors before targeting the biceps with the supinated curl.
Day 4 – Legs B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Seated Leg Curl | 3 | 10-15 | Hamstrings |
| Smith Machine Squats | 3 | 5-10 | Quads & Glutes |
| Romanian Deadlift | 3 | 5-10 | Hamstrings |
| Leg Extension | 3 | 10-15 | Quadriceps |
| 4A Hip Adduction | 2 | 15-20 | Adductors |
| 4B Hip Abduction | 2 | 15-20 | Glutes & Hips |
| Standing Calf Raises | 4 | 10-15 | Calves |
| Roman Chair Leg Raises | 3 | 15-20 | Abdominals |
Day 5 – Push B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Overhead Press | 4 | 4 @80% of 1RM | Shoulder |
| Close-Grip Bench Press | 3 | 10 (RPE 7-8) | Triceps |
| Low-to-High Cable Crossover | 3 | 10-12 | Chest |
| Overhead Tricep Extension | 3 | 10-12 | Triceps |
| Dumbbell Lateral Raise 21s | 3 | 21 | Shoulder |
| Neck Flexion & Extension | 2 | 10-15 | Neck |
Day 6 – Pull B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1-arm Half-kneeling Lat Pulldown | 3 | 12-15 per side | Lats |
| Pull-up | 1 | Failure | Lats |
| Kroc Row/Single-arm DB Row | 3 | 10-12 per side | Lats & Traps |
| Cable Shrug-in | 3 | 15-20 | Posterior Delts |
| Shrugs | 4 | 10-12 | Upper Traps |
| Reverse Pec Deck | 3 | 10-12 | Rear Delts |
| Overhead Cable Bicep Curl | 3 | 10-12 | Biceps |
Frequently Asked Questions (FAQs)
Who can follow this workout routine?
Jeff’s PPL workout routine is for experienced lifters, as it involves challenging exercises and advanced techniques, such as supersets and dropsets. If you are a beginner, start with this 12-week program, and then you can try Jeff Nippard’s training plan.
Is this PPL routine suitable for women, or is it designed for men?
The routine is unisex and effective for all genders. Muscle growth principles (progressive overload, volume, frequency) apply universally, and Nippard’s program is based on science, not gender-specific goals.
What should I do if I feel overly fatigued or sore while following this routine?
The 6-day PPL split is high-volume, so fatigue is common. To manage fatigue or soreness, getting good 7-9 hours of sleep and taking 1.6-2.2g protein/kg bodyweight are crucial. You can also deload for a week (reduce weights 10-20%, cut 1-2 sets) to slow it down.
How do I ensure proper nutrition to support this program’s demands?
Aim for a 250-500 calorie surplus for muscle gain and lower calorie intake for recomp or fat loss. Consume a good amount of calories from sources like chicken, fish, eggs, or whey. Prioritize carbs (4 to 6g per kg) for energy and fats for hormones. Split roughly 50% carbs, 25% protein, 25% fat.
