The Smartest Push Pull Legs Routine (Fully Explained)
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April 2, 2025
"Harmony in Every Heartbeat
Get my full 10 week Powerbuilding Program here: https://shop.jeffnippard.com/product/the-powerbuilding-system/ What’s my …
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damn I can't imagine having to wear a facemask to the gym. I started working out 2022 when restrictions already started to lift
Thanks dude i changed in like 4 months of training i was a beginner in august now people ask me to give them a program. Guys trust me do this and eat enought proteins and you will be good ❤
good vibes
You are talkative and distracting
2:00 i would have loved to know this beforehand(could barely walk for 3 days)
first day with 20 sets total? 💀 i’m so not ready for this
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
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 (use the neutral grip)
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
😍
I found this program in 2025. First week tryout – it gives me crazy pummp. I will stay with it for 4-5 months. Lets see how it will go 🙂
I don't know if this sounds dumb but if I go to the gym 4 days a week, how do I know what push to do or what pull to do when there are 2 workouts for each? Do I rotate them somehow? Please help if you understand what I am saying.
Pull the other one, it's got dumbbells on.
6:55 should I do it with both arms?
Wearing mask had to stop watching immediately
14:59 SHOUTOUT DR PAK
Soo only 3 days per week?
Will be applying this 5 days a week in a moth and go back with the results
Is it enough to just do this? I feel like the reps are too less. should I be doing strength training on alternate weeks?
Cool mask!
Ill do most of these but i ain't getting caught doing neck workouts LMAO
New to the gym, is this still really good to follow in 2024?
Hey guys am new in the fitness industry am a beginner just wondering if this program is beginner friendly or not if not please recommend me to one
Copied for own reference
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
jeff nipples
thank you . great routine
How long do you rest
when do you rest?
I really love the intro ….it's in my head now
No abductor or adductor?
13:49
20 mins became an hour so quick
well formed routine <3
Beginners can do this too? I've just started going to the gym. Its been 2 months but i have progressed a lot in these months. Can i start doing this now or should i focus on 6 day split workout?
Miller Kenneth Garcia Jason Lee Betty
Only thing i added was a LITTLE bit more ab workouts.
I was involved in a road traffic accident on a motorcycle in 2020 my left leg is now reinforced with titanium and I live with frontal and temporal lobe damage on my brain. Your videos have helped me so much to physically and mentally rebuild my life and get better than where I was before, Thank you so much Jeff you are a legend!🫡🙏💪
Jeff, despite all his shenanigans, money and fame, is still a. truecel that can't do better than an Asian gold digger that's absolutely crazy in the head and gets fat on purpose. if that doesn't end your will to live, nothing will.
Would best rest day be after pull 2
Rodriguez James Johnson Nancy Thomas Lisa
Perez Donna Rodriguez Shirley Robinson Betty
Yet another youtuber that dosent understand normal people dont have 30 minutes to warm up and Then spend 1.5 hours in the gym each day.
😮
Wilson Anthony Martin Linda Garcia Cynthia
Davis Edward Thompson Daniel Thomas Matthew
these guys warm ups are like my normal sets almost. I prefer doing a much lighter warmup of a few exercises that you will be targetting on the day. Otherwise i find it a waste of time and a good way to get fatigued/injured before you really hit your main work out this seems more for the really advanced people. A big no from me.