workout

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

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Jeff Nippard's Ultimate Push Pull Legs Split (PPL) routine is designed to maximize muscle growth and strength through evidence-based training principles. This 3-day per week program alternates between two different push, pull, and leg workouts each week, ensuring balanced development and progressive overload. This program leverages Jeff Nippard’s extensive knowledge and expertise to deliver a highly effective and balanced workout plan for serious lifters aiming for optimal results. This routine is ideal for intermediate to advanced lifters committed to serious training.

Leo NovinaBy Leo Novina
workoutworkout

[PUSH] DAY 1

exercise
Bench Press

6 sets x NaN-NaN reps

exercise
Barbell Larsen Press (male)

2 sets x 10 reps

exercise
Seated Shoulder Press

5 sets

exercise
Cable Standing Single Arm Fly

4 sets

exercise
Standing One Arm Chest Stretch

2 sets

exercise
Cable One Arm Lateral Raise

8 sets

exercise
Triceps Pushdown

4 sets

exercise
Cable Overhead Tricep Extension StraighT-bar

4 sets

exercise
One Arm Side Triceps Pushdown

2 sets

workoutworkout

[PUSH] DAY 2

exercise
Incline Bench Press

6 sets x 3-12 reps

exercise
Dumbbell Seated Shoulder Press

5 sets x 10-15 reps

exercise
Barbell Lying Triceps Extension Skull Crusher

4 sets

exercise
Cable Bent Over Fly

4 sets

exercise
Cable Lateral Raise

4 sets x NaN-NaN reps

exercise
Weighted Front Raise

3 sets

exercise
Diamond Push-up

1 sets

workoutworkout

[PULL] DAY 1

exercise
Bar Lateral Pulldown

6 sets x 5-10 reps

exercise
Lever Neutral Grip Seated Row

5 sets x 12-14 reps

exercise
Dumbbell Straight Arm Pullover

3 sets

exercise
One Arm Lat Stretch

2 sets

exercise
Omni Directional Face Pull

4 sets

exercise
EZ Barbell Curl

4 sets

exercise
Preacher Curl

2 sets

workoutworkout

[PULL] DAY 2

exercise
Cable Kneeling One Arm Pulldown

8 sets

exercise
Pull-up

1 sets

exercise
Dumbbell One Arm Bent-over Row

10 sets

exercise
Cable Shrug

4 sets

exercise
Lever Seated Reverse Fly

4 sets

exercise
Cable One Arm Cross Body Biceps Curl

8 sets

workoutworkout

[LEGS] DAY 1

exercise
Full Squat

7 sets x NaN-NaN reps

exercise
Romanian Deadlift

5 sets

exercise
Dumbbell Bulgarian Split Squat

3 sets

exercise
Lever Seated Leg Curl

4 sets

exercise
Lever Seated Calf Press (VERSION 2) (male)

5 sets

exercise
Weighted Decline Crunch

4 sets

workoutworkout

[LEGS] DAY 2

exercise
Deadlift

5 sets x 3-10 reps

exercise
Barbell Stiff Legged Deadlift

2 sets x 8 reps

exercise
Lever Seated Leg Press

7 sets

exercise
Glute-Ham Raise

4 sets

exercise
Lever Leg Extension

4 sets

exercise
Seated Calf Raise

5 sets

exercise
Captains Chair Straight Leg Raise

4 sets

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