A three-phase plan to build muscle & strength. ... I recently completed Jeff Nippard's latest program: The Ultimate Push Pull Legs... Scribd https://www.scribd.com Jeff Nippard's Push Pull Legs Routine | PDF | Limbs (Anatomy) - Scribd BODY PART SPLIT * WEEK 1: DAYS 1-5. 4 WEEK STRENGTH BASE. CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE. BARBELL BENCH PRES... Scribd https://www.scribd.com Jeff Nippard's Ultimate PPL Workout | PDF | Weight Training - Scribd The document outlines a 6-week training program consisting of full body workouts 3 times per week. Each workout is broken into dif... Scribd https://www.scribd.com Push Pull Leg | PDF | Anatomical Terms Of Motion - Scribd The document outlines Jeff Nippard's Push/Pull/Legs Hypertrophy Program, emphasizing the importance of muscle contraction awarenes... YouTube
Nippard offers several variations of the PPL system to accommodate different schedules and experience levels:
| Exercise | Sets | Reps | RPE | |----------|------|------|-----| | Barbell Squat | 3–4 | 5–8 | 8 | | Romanian Deadlift | 3–4 | 8–12 | 8 | | Leg Extensions | 3 | 10–15 | 9–10 | | Leg Curls | 3 | 10–15 | 9–10 | | Standing Calf Raises | 4–5 | 8–12 | 9 | jeff nippard push pull legs
Jeff Nippard’s official program is sold as a PDF/eBook on his website. It includes:
These versions often combine some days or add full-body sessions to maintain frequency with fewer gym visits. A three-phase plan to build muscle & strength
The hallmark of Nippard’s PPL system is its adherence to peer-reviewed research. Unlike traditional "bro splits" that hit each muscle group once a week, his PPL allows for a , typically hitting muscles twice per week in a 6-day split.
The most popular version, following a Legs/Push/Pull/Legs/Push/Pull/Rest rotation. Scribd https://www
| Day | Focus | |-----|-------| | 1 | Push (Chest, Shoulders, Triceps) | | 2 | Pull (Back, Biceps, Rear Delts) | | 3 | Legs (Quads, Glutes, Hamstrings, Calves) | | 4 | Push | | 5 | Pull | | 6 | Legs | | 7 | Rest or active recovery |
The PPL program is designed to allow for a good balance of volume and frequency, making it suitable for both beginners and advanced lifters. Here's a general overview of what a Push Pull Legs routine might look like:
The program typically follows a "Powerbuilding" approach, blending powerlifting-style strength work with bodybuilding-style isolation. This means you don't just look stronger; you actually build a solid foundation of functional power. Program Structure and Variations
