The Smartest Push Pull Legs Routine (Fully Explained)

What's my Powerbuilding System all about?

‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ you have the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking your progress
‣ a Technique Handbook explaining exactly how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!

The program alternates between Full Body weeks and Upper/Lower weeks, like this:

Week 1 - Full Body [More strength focused]
Week 2 - Upper/Lower [More hypertrophy focused]
Etc...

Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.

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Timestamps:

0:00 - Intro
0:52 - Legs 1 (Quad Focused)
4:54 - Push 1 (Chest Focused)
7:24 - Pull 1 (Lat Focused)
9:35 - Legs 2 (Posterior-Chain Focused)
12:15 - Push 2 (Delt Focused)
15:03 - Pull 2 (Mid-Back & Rear Delt Focused)

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In this video I'm going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.

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Sources:

Neck training 101 [Video]

Music:
Bankrupt Beats:
Plus additional music from Epidemic Sound

Filmed and edited by me using Final Cut Pro!

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[erickllerenas]

All exercises Sets & Reps:
Legs 1 Day 1:
Squat: 3 Sets x 4 Reps (80% 1RM)
Romanian Deadlift: 3 Sets x 10 Reps
Single Leg Press: 3 Sets x 15 Reps
Eccentric Leg Extension: 3 Sets x 10-12
Seated Leg Curls: 3 Sets x 10-12 Reps
Standing Calf Raise: 3 Sets x 10-12 Reps
*Decline Crunches: 2 Sets x 10-12 Reps
*Long-Lever Planks: 2 Sets x 30s
**SUPERSET**

Push 1 Day 2:
Bench Press: 3 Sets x 8 (72.5% 1 RM)
Machine Shoulder Press: 3 Sets x 12
Dips: 3 Sets x 12-15 Reps
Eccentric Skullcrushers: 3 Sets x 8-10
Egyptian Lateral Raise: 3 Sets x 12+MYO
Cable Tricep Kickback: 3 Sets x 20-30

Pull 1 Day 3:
Weighted Pull-Up: 3 Sets x 6 Reps
Seated Cable Row: 3 Sets x 10-12 Reps
Cable Pullover: 3 Sets x 15-20 Reps
Hammer Cheat Curl: 3 Sets x 8-10 Reps
Incline Dumbbell Curl: 2 Sets x 12-15

Legs 2 Day 4:
Deadlift: 3 Sets x 3 Reps (80-85% 1RM)
Hack Squat: 3 Sets x 10-12 Reps
Single-Leg Hip Thrust: 2 Sets x 15 Reps
*Nordic Ham Curl: 2 Sets x 10-12 Reps
*Prisoner Back Extension: 2 Sets x 10-12
**SUPERSET**
Single-Leg Calf Raise: 3 Sets x 8-10 Reps
Weighted L-Sit Hold: 3 Sets

Push 2 Day 5:
Overhead Press: 4 Sets x 4 Reps (80%)
Close-Grip Bench Press: 3 Sets x 10
Cable Crossover: 3 Sets x 10-12 + Drop
Overhead Tricep Ext: 3 Sets x 10-12 Reps
Lateral Raise 21’s: 3 Sets x 7/7/7
Neck Flexion/Extension: 3 Sets x 10-12

Pull 2 Day 6:
Omni-Grip Lat Pulldown: 3 Sets x 10-12
Chest-Supported Row: 3 Sets x 10-12
Rope Facepull: 3 Sets x 15-20 Reps
*Incline Dumbbell Shrug: 3 Sets x 15-20
**OPTIONAL**
Reverse Pec Deck: 2 Sets x 15 + 10-15
Pronated/Supinated Curl: 3 Sets x 10/10

Great content as always Jeff!!

[highliving-animatedvideos]

My first time in the gym in a while went really well! I did 20 minutes of cardio, 10 minutes on the defibrillator and 3 days in hospital!

[beng]

Hey Jeff. I started this routine about a year ago and have been extremely consistent with it. It’s been life changing. I have completely changed my physique and gained so much confidence in life and everything I do. When I started going to the gym I was in a really bad place and just having this system and the outlet of the gym has helped so much. Just wanted to say thank you so much for all you do. You have made my, and so many other’s lives better. Keep doing what you’re doing.

[myparentsmistake]

Copied for easy acess;

HERE ARE ALL THE EXERCISES:
0:52 - Legs 1 (Quad Focused)
Sample Pyramid Warm-up 1:00

Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08
Exercise 2: RDL 3 sets x 10 reps 2:00
Exercise 3: Single Leg Press 3 sets x 15 reps 2:26
Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59
Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29
Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12
Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35
Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47

4:54 - Push 1 (Chest Focused)

Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00
Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30
Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement)
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32
Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00

7:24 - Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33
Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01
Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26
Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56
Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17

9:35 - Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45
Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18
Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13
Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24
Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40
Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51

12:15 - Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38
Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07
Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever)

15:03 - Pull 2 (Mid-Back & Rear Delt Focused)
Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27
Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56
Exercise 3: Rope Face Pull 3 sets x 15-20 16:31
Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

1 month ago
HERE ARE ALL THE EXERCISES:
0:52 - Legs 1 (Quad Focused)
Sample Pyramid Warm-up 1:00

Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08
Exercise 2: RDL 3 sets x 10 reps 2:00
Exercise 3: Single Leg Press 3 sets x 15 reps 2:26
Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59
Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29
Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12
Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35
Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47

4:54 - Push 1 (Chest Focused)

Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00
Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30
Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement)
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32
Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00

7:24 - Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33
Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01
Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26
Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56
Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17

9:35 - Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45
Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18
Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13
Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24
Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40
Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51

12:15 - Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38
Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07
Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever)

15:03 - Pull 2 (Mid-Back & Rear Delt Focused)
Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27
Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56
Exercise 3: Rope Face Pull 3 sets x 15-20 16:31
Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

[bankshotzombies]

HERE ARE ALL THE EXERCISES:
0:52 - Legs 1 (Quad Focused)
Sample Pyramid Warm-up 1:00

Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08
Exercise 2: RDL 3 sets x 10 reps 2:00
Exercise 3: Single Leg Press 3 sets x 15 reps 2:26
Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59
Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29
Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12
Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35
Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47

4:54 - Push 1 (Chest Focused)

Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00
Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30
Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement)
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32
Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00

7:24 - Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33
Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01
Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26
Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56
Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17

9:35 - Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45
Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18
Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13
Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24
Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40
Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51

12:15 - Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38
Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07
Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever)

15:03 - Pull 2 (Mid-Back & Rear Delt Focused)
Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27
Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56
Exercise 3: Rope Face Pull 3 sets x 15-20 16:31
Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

[fn]

Ah yes, another way to procrastinate engineering homework and get more gym education.

[bensison]

Started working out and already Skipped a week on the gym due to schedule. Been catching up on home work out instead. This has been my guide since i wanna follow the PPL routine. I have to say im able to do most work outs without getting fatigued. And your voice doesnt give me PTSD. Thanks Jeff

[xavibbi]

Jeff, thanks to you and your advice I have grown stronger and lost more weight than ever before. I stopped lifting in 2018 due to a back injury and then COVID-19, I gained a ton of weight due to depression which I still battle every day. Now I'm 30 lbs lighter and I'm getting stronger, my muscles are showing. All done with your training videos, I love hearing you explain every single exercise and the explanation for the variations. The trainer at the gym used to hate me and now she greets me with a wide grin, I guess she was able to see I'm putting in the work by myself. I finally understand a lot that I didn't before thanks to you and some other channels but really man, if you ever need me to ride into battle for you and bleed I'll do it gladly. Thank you sir.

[highliving-animatedvideos]

Can we all take a moment to appreciate those who leave summaries and timestamps in the comments? 👏🏻to whoever does this

[lydiawood]

You are truly one of my all time favorite youtubers. The clean, no B.S. execution of research-backed information has complete changed my outlook on health and fitness. Your videos make me excited rather than intimidated to improve in the gym and in the kitchen. So, from the bottom of my heart, thank you <3

[Ajwebb]

Love your videos, Jeff. I’ve got a few favorites and you’re definitely one of them. Before I try anything new I always check to see what you say on the subject. Keep it coming 💪

[lemagicalpotato]

It’s crazy that all of this well researched information is free. Thank you Jeff 🙏

[mschmidt]

The way Jeff leaves the leg extension machine at 3:43 we can conclude that he is actually a fluid

[KyanNezhad]

Jeff has taught me so much through the years that I checked this video after I made my own personalized ppl program and it looked almost exactly like this. Down to the bro curls

[cinderbite]

so much free training and explanation to what is seemingly a hard hobby to master. You are truly a saint for giving all of this knowledge away for free.

[benjaminfowler]

I like how Jeff shows weightlifters how to do different exercises, explains the reasons he does it his way, and like my favorite teacher Yoga With Adriene describes other options that are viable.

[AnTho]

“Omni-grip Lat Pulldowns” *Invincible Train Flashbacks*

[beambeam]

I've always stuck with the lower rep range for my workouts. Thanks for helping me push myself in order to get stronger!!!

[Stefan-xhhi]

Great video! I just added some rear delt excercices to my training split and now it is fairly simular to yours :)

[justce_]

I really appreciate that you included whole routine in a single video.