The Ultimate Push Pull Legs System - 6x

Jeff
Week 1 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
Cross-Body Cable Y-Raise (Side Delt)
Squeeze-Only Triceps Pressdown + Stretch-Only Over
N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)
Lat Pulldown (Failure Set)
Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover
A2. Lat Static Stretch 30s
Omni-Direction Face Pull
EZ-Bar Curl
Bottom-Half Preacher Curl
Box squat
Pause Box Squat (Back off)
Deadlift
Legs #1
Hack squat
Legs #1
Seated Leg Curl

Leg Press Toe Press
Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press
Machine Shoulder Press
Machine Press
Bent-Over Cable Pec Flye

Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T
Ez Bar Front Raise
Diamond Push Up
1-Arm Half-Kneeling Lat Pulldown
Pull-Up (1 AMRAP set)
Seated Cable Row

Pull #2
Pull #2
Machine Shrug-In
Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl
Deadlift
Stiff-Leg Deadlift
Leg Press
Legs #2 Glute Ham Raise

Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise
Week 2 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1

Pull #1
Pull #1
EZ-Bar Curl
Squat
Pause Squat (Back off)
Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Floor Skull Crusher (Heavy)
Push #2
Push #2
Plate Front Raise
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Reverse Pec Deck

Deadlift
Stiff-Leg Deadlift
Hack squat
Legs #2
Seated Calf Raise
Week 3 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1


Pull #1
EZ-Bar Curl
Box Squat
Legs #1
Barbell RDL
Legs #1
Single leg extension
Seated Leg Curl
Leg Press Toe Press
Chest machine press

Push #2
Plate Front Raise
Diamond Push Up
Pull #2
Kroc Row
Pull #2
Cable Shrug-In
Reverse Pec Deck

Deadlift
Pendulum squat
Leg Press

Seated Calf Raise
Week 4 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1

Pull #1
Pull #1
EZ-Bar Curl
Squat
Pendulum Squat (Back off)
Barbell RDL
Legs #1
Single leg press
Seated Leg Curl
Leg Press Toe Press
Close-Grip Machine Press
Push #2

Push #2
Plate Front Raise
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Reverse Pec Deck

Deadlift
Stiff-Leg Deadlift
Leg Press

Seated Calf Raise
Week 5 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1


Pull #1
EZ-Bar Curl
Squat
Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press

Push #2
Plate Front Raise
Diamond Push Up

Kroc Row
Pull #2
Cable Shrug-In
Reverse Pec Deck

Deadlift
Stiff-Leg Deadlift
Leg Press

Seated Calf Raise
SEMI-DELOAD WEEK: AVOID FA

Week 6 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1
Machine Lateral Raise
Pull #1
Pull #1
EZ-Bar Curl
Squat
Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press

Push #2
Plate Front Raise
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Reverse Pec Deck

Deadlift
Stiff-Leg Deadlift
Leg Press

Seated Calf Raise

Jeff Nippard's Ultimate PPL Program
Phase 1 - Base Hypertrophy (Moderate V

Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 295 8-9
0 2 10 245 8-9
2 3 8-10 150 8-9
1 2 12-15 35 9-10
0 2 30s HOLD N/A
1 3 12-15 30 9-10
1 3 8+8 80 9-10
0 2 10-12 30 10
0 4 10 See Notes
0 1 10+5 200 10
2 3 10-12 135 8-9
1 2 10-12 110 9-10
0 2 30s HOLD ✅ N/A
1 3 12-15 160 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 2-4 365 box squat 8-9
0 2 5 315 8-9
2 3 8-10 225 8-9
1 2 10 90 8-9
1 3 10-12 80 9-10
1 4 10-12 200 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 80,85,75 8-9
2 3 10-12 115 8-9
1 3 6-8 70 8-9
1 3 10-12 40 9-10
1 3 5, 15 20 9-10
1 2 15-20 45 9-10
0 1 AMRAP 10
1 3 12-15 150 8-9
2 1 AMRAP 8 10
2 3 10-12 195 8-9

1 3 10-12 135/side 9-10
1 3 10-12 135 9-10

1 3 10-12 50 9-10
3-4 1 5 405 8-9
0 2 8 275 8-9
2-3 4 10-12 180 8-9
1 3 8-10 BW 9-10
1 3 8-10 225 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
3-4 1 3-5 295 x 3 8-9
0 2 10 245 x8/ 8-9

225x10
2 3 8-10 80x9 8-9
1 2 12-15 60 9-10
0 2 30s HOLD ✅ N/A
1 3 12-15 30 9-10
1 3 8+8 60 9-10
0 2 10-12 60 10
0 4 10 Last feeder See Notes

180
0 1 10+5 210 10
2 3 10-12 90/side 8-9
1 2 10-12 240 9-10

0 2 30s HOLD ✅ N/A
1 3 12-15 240 9-10
1 3 6-8 45 9-10
0 2 10-12 55 10
3-4 1 3-5 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
185x8 (3
2-3 3 8, 5, 12 8-9
sets)
2 3 10-12 135 8-9
1 3 6-8 90 8-9
1 3 10-12 50/side 9-10
1 3 5, 15 20 9-10
1 2 15-20 45 9-10
0 1 AMRAP 15 10
1 3 12-15 240 8-9
2 1 AMRAP 10 wide 10
neutral grip
2 3 10-12 210 8-9
1 3 10-12 135/side 9-10
1 3 10-12 135 9-10

1 3 10-12 60 9-10
3-4 1 4 405x3 8-9
0 2 8 8-9
2-3 4 10-12 135/side 8-9

1 3 8-10 45 9-10
1 3 8-10 210 9-10
1 4 15-20 90 9-10
1 3 10-20 9-10
Mandatory Rest D
3-4 1 2-4 275x3 8-9
0 2 10 225 8-9
2 3 8-10 115 8-9
1 2 12-15 60 9-10
0 2 30s HOLD ✌🏼 N/A
1 3 12-15 30 9-10
1 3 8+8 105 9-10

0 2 10-12 30 10
0 4 10 Set #4 @195 See Notes
0 1 10+5 Drop set to 10

180lbs
2 3 10-12 90/side 8-9
1 2 10-12 220 9-10
0 2 30s HOLD 👍🏻 N/A
1 3 12-15 220 9-10
1 3 6-8 45x8 db 9-10

0 2 10-12 60 10
3-4 1 4-6 365x4 8-9
0 2 5 315 8-9
2 3 8-10 BW 8-9
1 2 10 90 8-9
1 3 10-12 135 9-10
1 4 10-12 105 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 100's x8 8-9
2 3 10-12 135 8-9
1 3 6-8 90 8-9
1 3 10-12 60 9-10
1 3 5, 15 22.5 9-10
1 2 15-20 45 9-10
0 1 AMRAP 15 10
1 3 12-15 280 8-9
2 1 AMRAP 10 10
2 3 10-12 210x10 8-9
1 3 10-12 135 9-10
1 3 10-12 120 9-10

1 3 10-12 50# db 9-10
3-4 1 3 405 8-9
0 2 8 135 8-9
2-3 4 10-12 8-9
1 3 8-10 45 9-10
1 3 8-10 195 9-10
1 4 15-20 90 9-10
1 3 10-20 9-10
Mandatory Rest D
3-4 1 2-4 315x2 8-9

0 2 10 255 8-9
2 3 8-10 80 8-9
1 2 12-15 225 9-10
0 2 30s HOLD 👌🏼 N/A
1 3 12-15 40 9-10
1 3 8+8 60 9-10
0 2 10-12 30 10
0 4 10 195 See Notes
0 1 10+5 210-180 10
2 3 10-12 90 8-9
1 2 10-12 165# machine 9-10
0 2 30s HOLD 🤝🏼 N/A
1 3 12-15 120 9-10
1 3 6-8 120# machine 9-10

0 2 10-12 30 10
3-4 1 3-5 405x5 8-9
0 2 5 135 8-9
2 3 8-10 225x10 8-9
1 2 10 70 8-9
1 3 10-12 110 9-10
1 4 10-12 260 9-10
1 3 10-12 9-10
2-3 3 12 180/side 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 2 8-9
0 2 8 8-9
2-3 4 10-12 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
3-4 1 3-5 8-9
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 2-4 8-9

0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 1 8-9
0 2 8 8-9
2-3 4 10-12 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PR
3-4 1 3-5 225x5 7
0 2 10 185 7
2 2 8-10 90 7
1 2 12-15 180 8
0 2 30s HOLD 👋 N/A
1 2 12-15 60 8
1 2 8+8 105 8
0 2 10-12 45 8
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 7
1 2 10-12 8
0 2 30s HOLD N/A
1 3 12-15 8
1 2 6-8 8
0 2 10-12 8
3-4 1 1-3 7
0 2 5 7
2 2 8-10 7
1 2 10 7
1 2 10-12 8
1 2 10-12 8
1 2 10-12 8
2-3 2 8, 5 7
2 2 10-12 7
1 2 6-8 7
1 2 10-12 8
1 2 5, 15 8
1 2 15-20 8
0 1 AMRAP 10
1 2 12-15 7
2 1 AMRAP 10
2 2 10-12 7
1 2 10-12 8
1 2 10-12 8
1 2 10-12 8
3-4 1 4 5-6
0 2 8 7
2-3 2 10-12 7
1 2 8-10 8
1 2 8-10 8
1 2 15-20 8
1 2 10-20 8
Mandatory Rest D
L Program - 6x/Week Spreadsheet
Moderate Volume, Moderate Intensity)

Rest Substitution Option 1 Substitution Option 2
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)
~2-3 min Seated DB Shoulder Press

0 min DB Flye Deficit Push Up
0 min N/A N/A
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown

Single-Arm Cable Tricep Kickback
~2-3 min Machine Pulldown Pull-Up
~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In
0 min N/A N/A
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl
Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat
~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat
~2-3 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

Standing DB Arnold Press
~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension
~1-2 min Pec Deck DB Flye
~1-2 min DB Front Raise Cable Front Raise
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown
~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min DB Incline Curl DB Curl
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min Barbell RDL DB RDL
~2-3 min Goblet Squat Walking Lunge
~1-2 min Nordic Ham Curl Lying Leg Curl

~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Hanging Leg Raise Reverse Crunch
datory Rest Day


Machine
0 min N/A N/A

DB Skull


DB Row
Seated Row

0 min N/A N/A


Press Machine Press



Machine Pulldown


datory Rest Day


Machine

0 min N/A N/A

DB Skull

DB Row
Seated Row
0 min N/A N/A



Press Machine Press


Machine Pulldown


datory Rest Day


Machine

0 min N/A N/A

DB Skull


DB Row
Seated Row
0 min N/A N/A


~3-4 min Close-Grip DB Incline Press


Machine Pulldown



datory Rest Day


Machine

0 min N/A N/A

DB Skull


DB Row
Seated Row
0 min N/A N/A



Press Machine Press


Machine Pulldown


datory Rest Day

WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NE

Machine

0 min N/A N/A

DB Skull


DB Row
Seated Row
0 min N/A N/A


Press Machine Press

Machine Pulldown


datory Rest Day

heet
Copyright 2023 by Jeff Nippard. All rights reserved.
Notes
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Don't stop in between reps, keep smooth and controlled
tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom
First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)
Turn one side up like a steering wheel as you lift the plate
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo
Keep chest tall, keep elbow tucked in close to your torso, focus
on squeezing your lat to move the weight
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back"
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Notes
press.
stretch")
your torso
technique
wider to closer)
2nd set: mid-range
your spine to round
rear leg
the bottom

with a smooth tempo
lifting
bend in the knees
machine
Notes
press.
stretch")
your torso
technique
wider to closer)
2nd set: mid-range
your spine to round
rear leg
the bottom

with a smooth tempo
lifting
bend in the knees
machine
Notes
press.
stretch")
your torso
technique
wider to closer)
2nd set: mid-range
your spine to round
rear leg
the bottom

with a smooth tempo
lifting
bend in the knees
machine
Notes
press.
stretch")
your torso
technique
wider to closer)
2nd set: mid-range
your spine to round
rear leg
the bottom

with a smooth tempo
lifting
bend in the knees
machine
PARE FOR THE NEXT 6 WEEKS!

Notes
press.
stretch")
your torso
technique
wider to closer)
2nd set: mid-range
your spine to round
rear leg
the bottom

with a smooth tempo
lifting
bend in the knees
machine
Jeff N
Week 1 Exercise
Bench Press
High-Incline Smith Machine Press
Push #1 Egyptian Cable Lateral Raise
Overhead Cable Triceps Extension
Cable Triceps Kickback

Neutral-Grip Lat Pulldown
Pendlay Row
Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Legs #1
Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise
Cable Crunch
Seated DB Shoulder Press
Weighted Dip
Push #2
Triceps Pressdown
Wide-Grip Pull-Up
Close-Grip Seated Cable Row

Pull #2 Machine Shrug
Alternating DB Curl
1-Arm DB Preacher Curl

Hack Squat
Dumbbell Walking Lunge

Legs #2
Legs #2
Seated Leg Curl
Standing Calf Raise
Week 2 Exercise
Bench Press

Pendlay Row

EZ-Bar Curl
Hammer Cheat Curl
Barbell RDL
Legs #1
Leg Extension
Legs #1
Seated Calf Raise
Cable Crunch
Weighted Dip
Push #2
Triceps Pressdown
Wide-Grip Pull-Up

Alternating DB Curl

Deadlift

Legs #2
Seated Leg Curl
Legs #2
Standing Calf Raise

Week 3 Exercise
Bench Press

Pendlay Row

EZ-Bar Curl
Hammer Cheat Curl
Barbell RDL
Leg Extension
Legs #1
Legs #1
Seated Calf Raise
Cable Crunch
Weighted Dip
Push #2
Triceps Pressdown
Wide-Grip Pull-Up

Alternating DB Curl

Hack Squat

Legs #2
Seated Leg Curl
Standing Calf Raise
Week 4 Exercise
Bench Press

Pendlay Row

EZ-Bar Curl
Hammer Cheat Curl
Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise
Legs #1
Cable Crunch
Weighted Dip
Push #2
Triceps Pressdown
Wide-Grip Pull-Up

Alternating DB Curl

Deadlift

Legs #2
Seated Leg Curl
Standing Calf Raise
Jeff Nippard's Ultimate PPL Progra
Phase 2 - Maximum Effort (Low vo

3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3-4 2 4-6 9-10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3-4 2 4-6 8-9
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3-4 2 4-6 9-10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3-4 2 4-6 8-9
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
L Program - 6x/Week Spreadsheet
ffort (Low volume, high intensity)

~3-4 min Incline DB Press Incline Machine Press
~2-3 min DB Floor Skull Crusher DB French Press
~2-3 min DB Triceps Kickback Triceps Pressdown

~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row

0 min Inverse Zottman Curl DB Curl
~3-5 min Machine Squat Bulgarian Split Squat
~2-3 min Plate-Weighted Crunch Machine Crunch
~3-4 min Machine Shoulder Press

~3-4 min Machine Chest Press DB Bench Press

~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min Cable Triceps KickbackDB Triceps Kickback
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min T-Bar Row Incline Chest-Supported DB Row

~2-3 min Cable Shrug-In DB Shrug
~2-3 min EZ Bar Curl Cable Curl
0 min Spider Curl Bayesian Cable Curl


~2-3 min Seated Calf Raise Leg Press Toe Press
ndatory Rest Day







ndatory Rest Day







ndatory Rest Day







ndatory Rest Day
heet
Notes
Set the bench at a 45-60° incline, touch the bar to your upper
chest with control
Lean away from the cable. Focus on squeezing your delts.
Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary
your spine to round
Focus on squeezing your quads to make the weight move.
Round your back as you crunch
Bring the dumbbells all the way down, keep your torso upright
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Focus on squeezing your lateral delt to move the weight
Focus on squeezing your triceps to move the weight
Use ~1.5x shoulder width grip. Add weight or use assistance as
needed to hit RPE. Keep form as consistent as possible.
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Shrug up and in. Pull your shoulders up to your ears.
Alternate arms with each curl: do 1 rep with your right arm,
one rep with your left arm. Repeat until you reach 4-6 reps
with each arm.
Here, do all 6-8 reps with one arm at a time (do not alternate)
Allow your knees to come forward (past your toes), focus the
tension on your quads
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.
Notes
chest with control

your spine to round
with each arm.
Can pull sumo or conventional, go with whatever variation you
are stronger with
Notes
chest with control

your spine to round
with each arm.
Allow your knees to come forward (past your toes), focus the
tension on your quads
Notes
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control

your spine to round
with each arm.
Can pull sumo or conventional, go with whatever variation you
are stronger with
Jeff
Week 1 Exercise
Low Incline DB Press
Cable Crossover Ladder
Push #1
A1: Lean-In Constant Tension DB Lateral Raise
A2: Side Delt Static Stretch (30s)
Overhead Triceps Extension
Med-Ball Close Grip Push Up
1-Arm Half Kneeling Lat Pulldown
Omni-Grip Lat Pulldown

Machine Low Row
Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press (Top Set)

Bench Press (Back Off AMRAP)
Push #2 Weighted Dip
Machine Lateral Raise (+ Myoreps)
Triceps Pressdown
1-Arm Bottom-Half Overhead Cable Tricep Extensions
Pull-Up
Wide-Grip Cable Row
SLOW Barbell Row (3 up, 3 down)

Pull #2
Bayesian Cable Curl

Rope Facepull
Deadlift
Leg Press
Leg Extension
Legs #2 Lying Leg Curl
Seated Calf Raise
Corpse Crunch
Week 2 Exercise
Push #1

Machine Low Row
Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
Front Squat
Dumbbell RDL
Walking Lunge
Legs #1
Legs #1
Leg Press Toe Press
LLPT Plank
Bench Press (Top Set)
Bench Press (Back Off AMRAP)
Push #2 Weighted Dip
Triceps Pressdown
Pull-Up
Wide-Grip Cable Row

Pull #2
Bayesian Cable Curl
Rope Facepull
Deadlift
Leg Press
Leg Extension
Seated Calf Raise
Corpse Crunch
FULL DELOAD WEEK: AVOID FAILURE AND

Week 3 Exercise

Push #1
Machine Low Row
Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
Front Squat
Dumbbell RDL
Walking Lunge
Legs #1
Leg Press Toe Press
LLPT Plank
Bench Press
Weighted Dip
Push #2
Triceps Pressdown
Pull-Up
Wide-Grip Cable Row

Pull #2
Bayesian Cable Curl
Rope Facepull
Deadlift
Leg Press
Leg Extension
Seated Calf Raise
Corpse Crunch
Jeff Nippard's Ultimate PPL Progr
Phase 3 - Supercompensation (High

Warm-up Sets Working Sets Reps Load
2 3 20
2 3 15
1 3 20
1 3 15
0 3 30s HOLD
1 3 20
0 1 AMRAP
1 2 20
1 3 20
2 4 20
1 3 20
1 3 20
2 1 4-6
0 2 21
0 2 30s HOLD
2-3 3 15
1 3 20
1 3 10
1 3 8
1 3 20
0 2 30s
3-4 1 2-4
0 1 AMRAP ~60% of AMRAP set load
2 3 15
1 3 15-20
1 3 12-15
1 3 20
0 3 20-30
2 6 3
2 10 3
1 3 6
1 3 20
0 3 15
1 3 20
3-4 2 8
2-3 2 20
1 5 20
1 3 20
1 3 20
0 2 20
Mandatory Res
2 3 20
2 3 15
1 3 20
1 3 15
0 3 30s HOLD
1 3 20
0 1 AMRAP
1 2 20
1 3 20
2 4 20
1 3 20
1 3 20
2 1 4-6
0 2 21
0 2 30s HOLD
2-3 3 15
1 3 20
1 3 10
1 3 8
1 3 20
0 2 30s
3-4 1 2-4
0 1 AMRAP ~60% of AMRAP set load
2 3 15
1 3 15-20
1 3 12-15
1 3 20
0 3 20-30
2 6 3
2 10 3
1 3 6
1 3 20
0 3 15
1 3 20
3-4 2 8
2-3 2 20
1 5 20
1 3 20
1 3 20
0 2 20
Mandatory Res
OID FAILURE AND TRAIN LIGHTER THIS WEEK BEFORE RUNN

2 2 12
2 2 12
1 2 15
1 2 12
0 2 30s HOLD
1 2 15
0 1 AMRAP
1 2 12
1 3 12
2 2 12
1 2 12
1 2 12
2 1 4-6
0 1 21
0 1 30s HOLD
2-3 2 10
1 2 12
1 2 8
1 2 8
1 2 12
0 1 30s
3-4 1 2-4
2 2 12
1 2 12
1 2 12-15
1 2 15
0 2 15-20
2 4 3
2 6 3
1 2 6
1 2 12
0 2 15
1 2 15
3-4 1 8
2-3 1 12
1 2 15
1 2 15
1 2 15
0 1 15
e PPL Program - 6x/Week Spreadsheet
pensation (High volume, moderate intensity)

RPE Rest Substitution Option 1
9 ~2-3 min Low Incline Machine Press
9 ~2-3 min DB Shoulder Press
10 ~1-2 min Flat-To-Incline DB Flye
10 0 min Constant-Tension Cable Lateral Raise
N/A 0 min N/A
10 ~1-2 min DB Floor Skull Crusher
10 0 min Close-Grip Push Up
9 ~1-2 min 1-Arm Lat Pull-In
9 ~2-3 min Omni-Grip Pull-Up

9 ~2-3 min Helms Row
10 ~1-2 min DB Shrug
10 ~1-2 min Reverse Cable Flye

9 ~1-2 min DB Curl
10 0 min DB Curl 21's
N/A 0 min N/A
7-8 ~2-3 min High-Bar Box Squat
9 ~2-3 min Barbell RDL
9 ~2-3 min DB Step-Up
10 ~1-2 min Lying Leg Curl
10 ~1-2 min Seated Calf Raise
10 ~1-2 min Ab Wheel Rollout
8-9 ~3-4 min DB Bench Press

10 ~3-4 min DB Bench Press
9 ~2-3 min Seated DB Shoulder Press
10 ~2-3 min Machine Chest Press
10 ~1-2 min DB Lateral Raise (+ Myoreps)
10 ~1-2 min Cable Triceps Kickback
10 ~1-2 min DB Bottom-Half Skull Crusher
7-8 ~15 sec Lat Pulldown
7-8 ~15 sec Wide-Grip Machine Row
7-8 ~2-3 min SLOW DB Row
10 ~1-2 min DB Incline Curl
10 ~1-2 min Bottom-Half Spider Curl

10 ~1-2 min Reverse Pec Deck
9 ~3-4 min Trap Bar Deadlift
9 ~2-3 min Goblet Squat

10 ~1-2 min Seated Leg Curl
10 ~1-2 min Standing Calf Raise
10 ~1-2 min Plate-Weighted Crunch
Mandatory Rest Day

N/A 0 min N/A

10 ~1-2 min DB Shrug

9 ~1-2 min DB Curl
N/A 0 min N/A
7-8 ~2-3 min High-Bar Box Squat

8-9 ~3-4 min DB Bench Press
7-8 ~15 sec Lat Pulldown

7-8 ~15 sec Wide-Grip Machine Row
7-8 ~2-3 min SLOW DB Row

Mandatory Rest Day
K BEFORE RUNNING BACK THROUGH WEEK 1 OF THE PROG


N/A 0 min N/A
7 ~1-2 min DB Shrug

7 ~1-2 min DB Curl
N/A 0 min N/A
6 ~2-3 min High-Bar Box Squat

6 ~15 sec Lat Pulldown
6 ~15 sec Wide-Grip Machine Row
6 ~2-3 min SLOW DB Row


ek Spreadsheet
ntensity)
Substitution Option 2
Low Incline Smith Machine Press
Pec Deck
Constant-Tension Machine Lateral Raise
N/A
DB French Press
Kneeling Modified Push Up
Cable Lat Pullover
Chin-Up
Incline Chest-Supported DB Row
Plate Shrug
Bent-Over Reverse DB Flye

Cable Curl
Cable Curl 21's
N/A
Goblet Squat
45° Hyperextension
Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Plank
Machine Chest Press

Machine Chest Press
DB Bench Press
Cable Lateral Raise (+ Myoreps)
DB Triceps Kickback
EZ Bar Bottom-Half Skull Crusher
Machine Pulldown
Wide-Grip T-Bar Row
SLOW Machine Row
DB Curl

Barbell Hip Thrust
Walking Lunge
Goblet Squat
Nordic Ham Curl
Leg Press Toe Press
Cable Crunch
Pec Deck
N/A
DB French Press
Cable Lat Pullover
Chin-Up
Plate Shrug

Cable Curl
Cable Curl 21's
N/A
Goblet Squat
45° Hyperextension
Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Plank
Machine Chest Press
Machine Chest Press
DB Bench Press
DB Triceps Kickback
Machine Pulldown
Wide-Grip T-Bar Row
SLOW Machine Row
DB Curl
Barbell Hip Thrust
Walking Lunge
Goblet Squat
Nordic Ham Curl
Leg Press Toe Press
Cable Crunch
GH WEEK 1 OF THE PROGRAM OR ONTO A NEW PROGRAM.


Pec Deck
N/A
DB French Press
Cable Lat Pullover
Chin-Up
Plate Shrug

Cable Curl
Cable Curl 21's
N/A
Goblet Squat
45° Hyperextension
Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Plank
Machine Chest Press
DB Bench Press
DB Triceps Kickback
Machine Pulldown
Wide-Grip T-Bar Row
SLOW Machine Row
DB Curl
Barbell Hip Thrust
Walking Lunge
Goblet Squat
Nordic Ham Curl
Leg Press Toe Press
Cable Crunch
eet
Notes
15° bench angle, tuck your elbows on the negative, flare as
you press
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position
Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.
Hold a side delt stretch for 30 seconds. The stretch should be

held at about a 7/10 intensity.
Place your hands on a medicine ball and do smooth, controlled
pushups
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each rep
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls
Hold a bicep stretch for 30 seconds. The stretch should be held
These will be challenging, let's push! Don't go so heavy that
you miss reps. Be humble with your weight and focus on
keeping your torso upright
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding
rear leg
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Contract your glutes and position your elbows under your eyes
to make the plank more difficult
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!
press.
On the last set only, perform myoreps: After reaching failure
at 12-15 reps, pause for ~5 seconds and do another 4 reps.
Then pause for ~5 seconds again and do another 4 reps.
Repeat until you can't complete 4 reps.

Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
Use a 3 second positive and a 3 second negative. "Feel" your
back working, be humble with the weight you use
Keep your elbow behind your torso throughout the range of
motion, focus on squeezing your bicep. Sets are per arm
Pull your elbows up and out, squeeze your shoulder blades
together
lifting
Focus on squeezing your quads to make the weight move
Focus on squeezing your hamstrings to make the weight move
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.
Notes
you press
position


pushups
curls
These will be challenging, let's push! Don't go so heavy that
you miss reps. Be humble with your weight and focus on
keeping your torso upright
back from rounding
rear leg
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!
press.

and controlled.
together
lifting
neck.
HE PROGRAM OR ONTO A NEW PROGRAM.

Notes
you press
position


pushups
curls
Stay light, keep your torso upright
back from rounding
rear leg
press.

and controlled.
together
lifting
neck.

The Ultimate Push Pull Legs System - 6x

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The Ultimate Push Pull Legs System - 6x

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Jeff

Standing Dumbbell Arnold Press

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

Pause Box Squat (Back off)

Seated Leg Curl

Machine Shoulder Press

Bent-Over Cable Pec Flye

Eccentric-Accentuated Cable Lateral Raise, Constant-T

Ez Bar Front Raise

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Seated Cable Row

Reverse Pec Deck

Legs #2 Glute Ham Raise

Roman Chair Leg Raise

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

Pause Squat (Back off)

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Eccentric-Accentuated Cable Lateral Raise, Constant-T

Plate Front Raise

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Reverse Pec Deck

Roman Chair Leg Raise

Standing Dumbbell Arnold Press

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

Pause Squat (Back off)

Machine Shoulder Press

Chest machine press

Bent-Over Cable Pec Flye

Eccentric-Accentuated Cable Lateral Raise, Constant-T

Plate Front Raise

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Reverse Pec Deck

Legs #2 Glute Ham Raise

Roman Chair Leg Raise

Standing Dumbbell Arnold Press

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row