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

4,05
129
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41K
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Intermediate
Level
33 days per week
Frequency
44 months
Duration
Build Muscle
Goals
Gain Strength
Goals
Fundamentals
Goals
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:
đź—“ 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

PUSH - 1

9 Exercises

PULL - 1

PULL - 1

7 Exercises

LEGS - 1

LEGS - 1

6 Exercises

PUSH - 2

PUSH - 2

7 Exercises

PULL - 2

PULL - 2

6 Exercises

LEGS - 2

LEGS - 2

7 Exercises

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