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Program

Jeff Nippard's Ultimate Push Pull Legs Split (PPL)

4,02

99

Reviews

37K

Downloads

Intermediate

Level

33 days per week

Frequency

44 months

Duration

Jeff Nippard's Ultimate Push Pull Legs Split (PPL) is a 3-day-per-week workout routine designed to maximize muscle growth and strength through evidence-based training principles.

This program alternates between two different push, pull, and leg workouts each week, ensuring balanced development and progressive overload. It leverages Jeff Nippard’s expertise to deliver an effective and well-balanced plan, ideal for intermediate to advanced lifters committed to serious training.

Proposed workout schedule:

🗓 Week 1:
Monday - Push 1
Wednesday - Pull 1
Friday - Legs 1

PUSH - 1

Bench Press

Bench Press

6 sets - 1-5 reps

Barbell Larsen Press (male)

Barbell Larsen Press (male)

2 sets - 10 reps

Seated Shoulder Press

Seated Shoulder Press

5 sets

Cable Standing Single Arm Fly

Cable Standing Single Arm Fly

4 sets

Standing One Arm Chest Stretch

Standing One Arm Chest Stretch

2 sets

Cable One Arm Lateral Raise

Cable One Arm Lateral Raise

8 sets

Triceps Pushdown

Triceps Pushdown

4 sets

Cable Overhead Tricep Extension StraighT-bar

Cable Overhead Tricep Extension StraighT-bar

4 sets

One Arm Side Triceps Pushdown

One Arm Side Triceps Pushdown

2 sets

PULL - 1

Bar Lateral Pulldown

Bar Lateral Pulldown

6 sets - 5-10 reps

Lever Neutral Grip Seated Row

Lever Neutral Grip Seated Row

5 sets - 12-14 reps

Dumbbell Straight Arm Pullover

Dumbbell Straight Arm Pullover

3 sets

One Arm Lat Stretch

One Arm Lat Stretch

2 sets

Omni Directional Face Pull

Omni Directional Face Pull

4 sets

EZ Barbell Curl

EZ Barbell Curl

4 sets

Preacher Curl

Preacher Curl

2 sets

LEGS - 1

Full Squat

Full Squat

7 sets - 1-8 reps

Romanian Deadlift

Romanian Deadlift

5 sets

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

3 sets

Lever Seated Leg Curl

Lever Seated Leg Curl

4 sets

Lever Seated Calf Press (VERSION 2) (male)

Lever Seated Calf Press (VERSION 2) (male)

5 sets

Weighted Decline Crunch

Weighted Decline Crunch

4 sets

PUSH - 2

Incline Bench Press

Incline Bench Press

6 sets - 3-12 reps

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

5 sets - 10-15 reps

Barbell Lying Triceps Extension Skull Crusher

Barbell Lying Triceps Extension Skull Crusher

4 sets

Cable Bent Over Fly

Cable Bent Over Fly

4 sets

Cable Lateral Raise

Cable Lateral Raise

4 sets - 20 reps

Weighted Front Raise

Weighted Front Raise

3 sets

Diamond Push-up

Diamond Push-up

1 sets

PULL - 2

Cable Kneeling One Arm Pulldown

Cable Kneeling One Arm Pulldown

8 sets

Pull-up

Pull-up

1 sets

Dumbbell One Arm Bent-over Row

Dumbbell One Arm Bent-over Row

10 sets

Cable Shrug

Cable Shrug

4 sets

Lever Seated Reverse Fly

Lever Seated Reverse Fly

4 sets

Cable One Arm Cross Body Biceps Curl

Cable One Arm Cross Body Biceps Curl

8 sets

LEGS - 2

Deadlift

Deadlift

5 sets - 3-10 reps

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

2 sets - 8 reps

Lever Seated Leg Press

Lever Seated Leg Press

7 sets

Glute-Ham Raise

Glute-Ham Raise

4 sets

Lever Leg Extension

Lever Leg Extension

4 sets

Seated Calf Raise

Seated Calf Raise

5 sets

Captains Chair Straight Leg Raise

Captains Chair Straight Leg Raise

4 sets

Workouts in program

PUSH - 1

9 Exercises

PULL - 1

7 Exercises

LEGS - 1

6 Exercises

PUSH - 2

7 Exercises

PULL - 2

6 Exercises

LEGS - 2

7 Exercises

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