workout

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

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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.

Jeff Nippard FanpageBy Jeff Nippard Fanpage
workoutworkout

PUSH - 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

PULL - 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

LEGS - 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

PUSH - 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 - 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 - 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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