The Perfect Push Workout (According To Science)
Get the full 12-week Push Pull Legs System here: https://jeffnippard.com/products/the-ultimate-push-pull-legs-system ** My …
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January 30, 2026
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Get the full 12-week Push Pull Legs System here: https://jeffnippard.com/products/the-ultimate-push-pull-legs-system ** My …
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Hey Jeff great work you putting out there and I absolutely love your science based workout. Still, I do have one question if you or someone who know the answer can tell me, what's the difference in your Push Pull Leg series between the Ultimate workout and the perfect science based workout, I'm asking this because I'm kinda lost on which set of exercises to try and include in my gym workouts thanks.
999th comment
Need to figure out how to do this kinda stuff in a planet fitness
This has mostly shoulder workouts..and just one tricep workout.
i have a home gym and my bench only has a 90 45 and 0 degree setting it is worth doing incline on 45 or should i just do regular bench press?
I hit the failure from the first rep in diamond push up😅
Selam selam 😂😂
do we still need warm up sets after the incline barbell press?
guys can someone tell me 3 alternatives for the bent-over cable flye and 3 alternatives for the machine lateral raises
Why when I do a push day and I try to do triceps I can’t feel it I jus feel my chest
Genuinely man I wish I was more confident to bench in public I messed up my wrist pretty bad while in the marine corps and benching has never been the same kills me that I can’t overcome that fear man
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new to this, gonna put on hevy!
Thank you so much did this last night and it was awesome 🙂
Your step-by-step breakdowns are a game changer. Anyone can finally sticking to a routine!"
thx
How long should this workout take?
Machine solder side muscle machine illati what is doing in the gym bro please make a search video I will watch conform
I have been in the gym for years and ebook Underground Body Codex still taught me things i have never seen anywhere else, google it guys
bruhh respect but could you please stop posting shit 💩…. how come someone can grow triceps while dropping the the weight on the floor after every rep …. do you know about muscle under tension process???? and bruhh didn’t got your logic of lifting heavy weight for 8 reps and super heavy for 5 reps and thn super light for 15 reps 🤣🤣🤣🤣🤣🤣 are you serious bruhhh
Why don’t you train one muscle at a time? Its a genuine question
After the incline bench pres. I found that going straight to the overhead my triceps were cooked. I obviously need to work on my incline and focus on my chest to get the weight up instead of blasting my tri's.
I see you advertise your PPL system in the description, but that doesnt feature any of these exercises in the push day
Is the Plate Front Raise 15 – 20 reps each arm reaching up position or total?
Ultimate Workout Compilation (combined copypasta of all 6 videos)
Push workout 1:
– [ ] 5-10min warm up (treadmill or Stairmaster)
– [ ] Dynamic warm up:
– Arm Circles 10 reps
– +Cable External Rotations 10 reps
– [ ] Bench press: 1 set x 3-5 reps
– WARM UP SET 1: Bar only X 10-15 REPS
– WARM-UP SET 2: 35% X 5 REPS
– WARM-UP SET 3: 50% X 3 REPS
– WARM UP SET 4: 65% X 2 REPS
– WARM-UP SET 5: 70-80% LBS X 1 REP
– WORKING SET 80-90% X 3-5 REPS
– [ ] Larsen press: 2 sets x 10 reps (reduce weight to 75% of top weight in bench press)
– [ ] Standing Arnold press: 3 sets x 8-10 reps
– [ ] Superset:
– Press around: 2 sets x 12-15 reps
– Pec stretch: 2 sets x 30 sec hold
– Perform the press around of one side then stretch the same side then press around of the other side then stretch the other side
– [ ] Crossbody cable Y raise: 3 sets x 12-15 reps
– [ ] Superset:
– Squeeze-only press down: 3 sets x 8 reps
– Stretch only overhead extension: 3 sets x 8 reps
– [ ] * Cross-body tricep extension: 2 sets x 10-12 reps
Push workout 2:
– [ ] 5-10min warm up (treadmill or Stairmaster)
– [ ] Dynamic warm up:
– Arm Circles 10 reps
– +Cable External Rotations 10 reps
– [ ] Incline Barbell Bench Press- 3×8,5,15
Moderate weight for 8, Heavy for 5, Light for 15, 3 Warm Up sets (10,4,3 reps)
– [ ] Machine Shoulder Press 3×10-12
– [ ] Floor Reset Skullcrusher 3×6-8
– [ ] Bent-Over Cable Flye 3×10-12
– [ ] Machine Lat Raise 3×20 Reps 1-5 (slow negative) Reps 6-20 (constant tension)
– [ ] 6. Plate Front Raise 2×15-20 Internal rotation at top
– [ ] 7. Diamond Push Ups 1xAMRAP
Pull Workout 1:
– [ ] 5-10min warm up (treadmill or Stairmaster)
– [ ] Dynamic warm up:
– Arm Circles 10 reps
– +Cable External Rotations 10 reps
– [ ] 4 feeder sets x 10 reps Lat Pulldown
– 1 feeder set RPE 4-5 x 10 reps REST
– 2nd feeder set RPE 6-7 x 10 reps REST
– 3rd feeder set RPE 7-8 x 10 reps REST
– 4th feeder set RPE 10 x 10 reps REST
– 5th set failure + 30% drop set
– [ ] * Omni-grip chest supported row: 3 sets x 10-12 reps
– [ ] Superset pullover-stretch:
– Bottom Half DB pullover: 2 sets x 10-12 reps
– Static stretch: 2 sets x 30 sec
– Pullover => stretch right => stretch left
rest 30 sec => start over
– [ ] Omni-direction face pull-ups: 3 sets x 12-15 reps
– 1st set low to high cable
– 2nd set mid to mid cable
– 3rd set high to low cable
– [ ] EZ bar biceps curl: 3 sets x 6-8 reps
– [ ] Bottom half DB preacher curl: 2 sets 10-12 reps
Pull Workout 2:
– [ ] 5-10min warm up (treadmill or Stairmaster)
– [ ] Dynamic warm up:
– Arm Circles 10 reps
– +Cable External Rotations 10 reps
– [ ] 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
– [ ] Pull-up: 1 set x AMRAP (As Many Reps As Possible)
– [ ] Kroc Row: 3 sets x 10-12 reps
– [ ] Cable Shrug-in: 3 sets x 10-12 reps
– [ ] Reverse Pec Deck: 3 sets x 10-12 reps
– [ ] Overhead Cable Bicep Curl: 3 sets x 10-12 reps
Legs workout 1:
– [ ] 5-10min warm up (treadmill or Stairmaster)
– [ ] Dynamic warm up:
– front to back leg swings
– side ti side leg swings
– side lying twists
– step throughs
– [ ] *Squats:
– 20% × 10
– 35% * 5
– 55% * 3
– 70% * 2
– 80% * 1
– 85-90% 2-4
– +Paused squats 2 sets x 5 reps (75%) of working weight
– [ ] Romanian deadlift: 3 sets x 8-10 reps
– [ ] Walking lunges: 2 sets x 10 reps (per leg)
– [ ] Seated leg curl: 3 sets x 10-12 reps
– 1 set foot pointed out
– 1 set foot pointed in
– 1 set regular foot position
– [ ] Leg press toe press: 4 sets x 10-12 reps
– 1 set regular foot position
– 1 set foot pointed out
– 1 set foot pointed in
– 1 set regular foot position
– [ ] Decline plate crunch: 3 sets x 10-12 reps
Legs workout 2:
– [ ] 5-10min warm up (treadmill or Stairmaster)
– [ ] Dynamic warm up:
– front to back leg swings
– side ti side leg swings
– side lying twists
– step throughs
– [ ] Deadlift(normal or sumo) 1 set x 5 reps
– [ ] stiff-leg deadlift 2 sets x 8 reps
– [ ] leg press 4 sets x 10-12 reps
– [ ] glute-ham raise 3 sets x 8-10 reps
– [ ] slow-eccentric leg extension 3 sets x 8-10 reps
– [ ] seated calf raise 4 sets x 15-20 reps
– [ ] roman chair leg raise 3 sets x 10-20 reps
– [ ] – 10 reps curled
I am a beginner. My trainer makes me do 3 sets of pushup , 3 set flat Dumbell press, 3 set incline machine press , 3 set decline machine press and 3 sets of peck deck.
I did this workout yesterday and I’d say it’s fine, just a lil long bcs it took me 1h50min from the warm up to the last exercise, 10min each and 20min with the third one, i would say that the chest(which is the priority) isn’t well targeted, like i feel pain in both triceps and shoulder but not in my chest it doesn’t hurt at all, honestly i’m not satisfied with the weights distribution in the first exercice: moderate weight, heavy weight then light weight, I’d prefer progressively adding weight and adding like 2 heavy reps at the end of like 4-5rep and immediately removing some weight from the bar and continue until failure, the lower chest isn’t targeter at all.
Please someone gives me his feedback, i’m not that expert otherwise I won’t be here, m just giving my pov
The worst push day ever
Guys can sm1 tell me if this is a beginner workout provram or intermediate, i’m like 1year training and i don’t thing chest/shoulder and triceps at one session are convenient.. like we can focus only on chest and triceps, can sm1 clarify this for me please
i hope no one does this shit
Where's the glute spread?
Anyone in the comments chime in w yalls insight, but are y’all running this w the other push day vid and just alternating when it’s push day — cause I’m also wondering about this for the pull and legs. Please and thank you for any future insight on this
Bro talked about junk volume plenty of times and does 3 exercises with 3 sets just for chest on the first chest day of the week.
Just left this video open and made a coffee and watched another video from another bro (Mike) saying the same but at the same time that dude started a push day with calf raises..
Sometimes I think these influencers are full of it.
Almost died doing 15 reps
sucks that some of these machines arent even in my gym