The Ultimate Guide to Jeff Nippard's Push Pull Legs (PPL) Workout Routine Are you looking for a workout routine that can help you build muscle and increase strength? Look no further than Jeff Nippard's Push Pull Legs (PPL) workout routine. In this article, we'll dive into the details of Nippard's PPL routine and provide you with a downloadable PDF guide. Who is Jeff Nippard? Jeff Nippard is a popular fitness YouTuber and bodybuilder known for his science-based approach to training and nutrition. With over 3 million subscribers on YouTube, Nippard has become a trusted source for fitness enthusiasts looking for evidence-based workout routines and nutrition plans. What is the Push Pull Legs (PPL) Workout Routine? The Push Pull Legs (PPL) workout routine is a popular training split that involves dividing your workout routine into three main categories: push exercises, pull exercises, and leg exercises.
Push Exercises: These exercises involve pushing or extending your arms, shoulders, or chest. Examples of push exercises include bench press, shoulder press, and tricep pushdowns. Pull Exercises: These exercises involve pulling or flexing your arms, shoulders, or back. Examples of pull exercises include pull-ups, rows, and bicep curls. Leg Exercises: These exercises involve working your legs, including your quadriceps, hamstrings, glutes, and calves. Examples of leg exercises include squats, deadlifts, and lunges.
Jeff Nippard's PPL Workout Routine Nippard's PPL workout routine is a 6-day training split that involves working each major muscle group twice per week. The routine is as follows: Day 1: Push Day 1
Barbell Bench Press (4 sets of 8-12 reps) Incline Dumbbell Press (3 sets of 10-15 reps) Cable Flyes (3 sets of 12-15 reps) Tricep Pushdowns (3 sets of 10-12 reps) Tricep Dips (3 sets of 12-15 reps)
Day 2: Pull Day 1
Pull-ups (3 sets of 8-12 reps) Barbell Rows (4 sets of 8-12 reps) Lat Pulldowns (3 sets of 10-12 reps) Dumbbell Bicep Curls (3 sets of 10-12 reps)
Day 3: Legs Day 1
Squats (4 sets of 8-12 reps) Leg Press (3 sets of 10-12 reps) Lunges (3 sets of 10-12 reps per leg) Leg Extensions (3 sets of 12-15 reps) Leg Curls (3 sets of 10-12 reps)
Day 4: Push Day 2
Incline Bench Press (4 sets of 8-12 reps) Dumbbell Shoulder Press (3 sets of 10-12 reps) Lateral Raises (3 sets of 12-15 reps) Tricep Extensions (3 sets of 10-12 reps)
Day 5: Pull Day 2
Deadlifts (4 sets of 8-12 reps) Bent-Over Barbell Rows (4 sets of 8-12 reps) Pull-ups (3 sets of 8-12 reps) Hammer Curls (3 sets of 10-12 reps)
The Ultimate Guide to Jeff Nippard's Push Pull Legs (PPL) Workout Routine Are you looking for a workout routine that can help you build muscle and increase strength? Look no further than Jeff Nippard's Push Pull Legs (PPL) workout routine. In this article, we'll dive into the details of Nippard's PPL routine and provide you with a downloadable PDF guide. Who is Jeff Nippard? Jeff Nippard is a popular fitness YouTuber and bodybuilder known for his science-based approach to training and nutrition. With over 3 million subscribers on YouTube, Nippard has become a trusted source for fitness enthusiasts looking for evidence-based workout routines and nutrition plans. What is the Push Pull Legs (PPL) Workout Routine? The Push Pull Legs (PPL) workout routine is a popular training split that involves dividing your workout routine into three main categories: push exercises, pull exercises, and leg exercises.
Push Exercises: These exercises involve pushing or extending your arms, shoulders, or chest. Examples of push exercises include bench press, shoulder press, and tricep pushdowns. Pull Exercises: These exercises involve pulling or flexing your arms, shoulders, or back. Examples of pull exercises include pull-ups, rows, and bicep curls. Leg Exercises: These exercises involve working your legs, including your quadriceps, hamstrings, glutes, and calves. Examples of leg exercises include squats, deadlifts, and lunges.
Jeff Nippard's PPL Workout Routine Nippard's PPL workout routine is a 6-day training split that involves working each major muscle group twice per week. The routine is as follows: Day 1: Push Day 1
Barbell Bench Press (4 sets of 8-12 reps) Incline Dumbbell Press (3 sets of 10-15 reps) Cable Flyes (3 sets of 12-15 reps) Tricep Pushdowns (3 sets of 10-12 reps) Tricep Dips (3 sets of 12-15 reps) jeff nippard push pull legs pdf
Day 2: Pull Day 1
Pull-ups (3 sets of 8-12 reps) Barbell Rows (4 sets of 8-12 reps) Lat Pulldowns (3 sets of 10-12 reps) Dumbbell Bicep Curls (3 sets of 10-12 reps)
Day 3: Legs Day 1
Squats (4 sets of 8-12 reps) Leg Press (3 sets of 10-12 reps) Lunges (3 sets of 10-12 reps per leg) Leg Extensions (3 sets of 12-15 reps) Leg Curls (3 sets of 10-12 reps)
Day 4: Push Day 2
Incline Bench Press (4 sets of 8-12 reps) Dumbbell Shoulder Press (3 sets of 10-12 reps) Lateral Raises (3 sets of 12-15 reps) Tricep Extensions (3 sets of 10-12 reps) The Ultimate Guide to Jeff Nippard's Push Pull
Day 5: Pull Day 2
Deadlifts (4 sets of 8-12 reps) Bent-Over Barbell Rows (4 sets of 8-12 reps) Pull-ups (3 sets of 8-12 reps) Hammer Curls (3 sets of 10-12 reps)