Jeff Nippard Push Pull Legs -

The program is often split into blocks. Block 1 typically focuses on technical execution and work capacity, while Block 2 increases intensity and effort. The PPL Breakdown

| Exercise | Sets | Reps | RPE | |----------|------|------|-----| | Pull-Ups (weighted if possible) | 3–4 | 6–10 | 8 | | Barbell Rows | 3–4 | 6–10 | 8 | | Chest-Supported Row | 3 | 10–15 | 9 | | Face Pulls | 3 | 15–20 | 9 | | DB Curls | 3–4 | 8–12 | 9–10 | jeff nippard push pull legs

| Exercise | Sets | Reps | RPE | |----------|------|------|-----| | Barbell Squat | 3–4 | 5–8 | 8 | | Romanian Deadlift | 3–4 | 8–12 | 8 | | Leg Extensions | 3 | 10–15 | 9–10 | | Leg Curls | 3 | 10–15 | 9–10 | | Standing Calf Raises | 4–5 | 8–12 | 9 | The program is often split into blocks

Jeff Nippard’s official program is sold as a PDF/eBook on his website. It includes: It includes: