The Smartest Push Pull Legs Routine (Fully Explained)
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- Опубліковано 20 тра 2024
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‣ an Excel spreadsheet for tracking your progress
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‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!
The program alternates between Full Body weeks and Upper/Lower weeks, like this:
Week 1 - Full Body [More strength focused]
Week 2 - Upper/Lower [More hypertrophy focused]
Etc...
Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.
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If you're looking for a Push Pull Legs program to run until Powerbuilding 2.0 drops, I'd recommend my Intermediate-Advanced PPL Program: shop.jeffnippard.com/product/...
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Timestamps:
0:00 - Intro
0:52 - Legs 1 (Quad Focused)
4:54 - Push 1 (Chest Focused)
7:24 - Pull 1 (Lat Focused)
9:35 - Legs 2 (Posterior-Chain Focused)
12:15 - Push 2 (Delt Focused)
15:03 - Pull 2 (Mid-Back & Rear Delt Focused)
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In this video I'm going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.
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Sources:
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pubmed.ncbi.nlm.nih.gov/23625...
pubmed.ncbi.nlm.nih.gov/25601...
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Music:
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Filmed and edited by me using Final Cut Pro!
Intro by RLR Studios: www.rlrstudios.ca/
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Розваги
All exercises Sets & Reps:
Legs 1 Day 1:
Squat: 3 Sets x 4 Reps (80% 1RM)
Romanian Deadlift: 3 Sets x 10 Reps
Single Leg Press: 3 Sets x 15 Reps
Eccentric Leg Extension: 3 Sets x 10-12
Seated Leg Curls: 3 Sets x 10-12 Reps
Standing Calf Raise: 3 Sets x 10-12 Reps
*Decline Crunches: 2 Sets x 10-12 Reps
*Long-Lever Planks: 2 Sets x 30s
**SUPERSET**
Push 1 Day 2:
Bench Press: 3 Sets x 8 (72.5% 1 RM)
Machine Shoulder Press: 3 Sets x 12
Dips: 3 Sets x 12-15 Reps
Eccentric Skullcrushers: 3 Sets x 8-10
Egyptian Lateral Raise: 3 Sets x 12+MYO
Cable Tricep Kickback: 3 Sets x 20-30
Pull 1 Day 3:
Weighted Pull-Up: 3 Sets x 6 Reps
Seated Cable Row: 3 Sets x 10-12 Reps
Cable Pullover: 3 Sets x 15-20 Reps
Hammer Cheat Curl: 3 Sets x 8-10 Reps
Incline Dumbbell Curl: 2 Sets x 12-15
Legs 2 Day 4:
Deadlift: 3 Sets x 3 Reps (80-85% 1RM)
Hack Squat: 3 Sets x 10-12 Reps
Single-Leg Hip Thrust: 2 Sets x 15 Reps
*Nordic Ham Curl: 2 Sets x 10-12 Reps
*Prisoner Back Extension: 2 Sets x 10-12
**SUPERSET**
Single-Leg Calf Raise: 3 Sets x 8-10 Reps
Weighted L-Sit Hold: 3 Sets
Push 2 Day 5:
Overhead Press: 4 Sets x 4 Reps (80%)
Close-Grip Bench Press: 3 Sets x 10
Cable Crossover: 3 Sets x 10-12 + Drop
Overhead Tricep Ext: 3 Sets x 10-12 Reps
Lateral Raise 21’s: 3 Sets x 7/7/7
Neck Flexion/Extension: 3 Sets x 10-12
Pull 2 Day 6:
Omni-Grip Lat Pulldown: 3 Sets x 10-12
Chest-Supported Row: 3 Sets x 10-12
Rope Facepull: 3 Sets x 15-20 Reps
*Incline Dumbbell Shrug: 3 Sets x 15-20
**OPTIONAL**
Reverse Pec Deck: 2 Sets x 15 + 10-15
Pronated/Supinated Curl: 3 Sets x 10/10
Great content as always Jeff!!
Thank you very much 👏🏿
guru jii
Thanks man
Note:
On the Nordic Ham Curl & Prisoner Back Extension, it doesn’t list any sets or reps, so do them however preferred.
Goat
My first time in the gym in a while went really well! I did 20 minutes of cardio, 10 minutes on the defibrillator and 3 days in hospital!
Made me laugh harder than it should have lmfaoooo
Good recovery plan
😂😂😭
You aren't training hard enough if don't leave the gym inside an ambulance 😤
Don't do the hospital to failure
Hey Jeff. I started this routine about a year ago and have been extremely consistent with it. It’s been life changing. I have completely changed my physique and gained so much confidence in life and everything I do. When I started going to the gym I was in a really bad place and just having this system and the outlet of the gym has helped so much. Just wanted to say thank you so much for all you do. You have made my, and so many other’s lives better. Keep doing what you’re doing.
Awesome Man, love to see it!! Quick question, how long does each workout take (on avg)?
@@ElonMusk-ez5xz about 45 minutes, the legs take me a bit longer (about an hour)
@@ElonMusk-ez5xz @Nathan Stevens is right! Takes about 45 minutes but I like to do some mobility work so usually closer to an hour. Legs are a bit longer, especially legs day 1.
@@speedoflight589 Thank you so much! I’ll start by saying that I’m a 20 year old male and am also 6’3. I was about 185lbs at the begging and am now about 200lbs. I did a pretty lean bulk over the course of the year so body fat didn’t change too much but it has definitely decreased a bit, not sure exactly what it is but I’d say it stated around 20 and is now down to 17 percent.
Hey what technique did u use to progressively overload the glosed grip bench, squat, deadlift, wieghted pull ups and the overhead press. I am struggling with 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
Legend
GOAT
Obligatory "I'd suck your dog and squeeze your lemons for serenading us with your cliff's notes" comment
Mvp
Mastodonte
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
legend.
Ur a legend man!
legend
MVP
Mad respect
Ah yes, another way to procrastinate engineering homework and get more gym education.
Smart move
100% same here 😂😂🤙
Lmao same for med school. This is Anatomy right?
@@benschamberger8933 close enough
That's me right now. XD ;D
so much free training and explanation to what is seemingly a hard hobby to master. You are truly a saint for giving all of this knowledge away for free.
Started working out and already Skipped a week on the gym due to schedule. Been catching up on home work out instead. This has been my guide since i wanna follow the PPL routine. I have to say im able to do most work outs without getting fatigued. And your voice doesnt give me PTSD. Thanks Jeff
You are truly one of my all time favorite youtubers. The clean, no B.S. execution of research-backed information has complete changed my outlook on health and fitness. Your videos make me excited rather than intimidated to improve in the gym and in the kitchen. So, from the bottom of my heart, thank you
Love your videos, Jeff. I’ve got a few favorites and you’re definitely one of them. Before I try anything new I always check to see what you say on the subject. Keep it coming 💪
Jeff, thanks to you and your advice I have grown stronger and lost more weight than ever before. I stopped lifting in 2018 due to a back injury and then COVID-19, I gained a ton of weight due to depression which I still battle every day. Now I'm 30 lbs lighter and I'm getting stronger, my muscles are showing. All done with your training videos, I love hearing you explain every single exercise and the explanation for the variations. The trainer at the gym used to hate me and now she greets me with a wide grin, I guess she was able to see I'm putting in the work by myself. I finally understand a lot that I didn't before thanks to you and some other channels but really man, if you ever need me to ride into battle for you and bleed I'll do it gladly. Thank you sir.
Keep grinding my man!
Hope u doing better now.
Good job man the stronger the body the stronger the mind
This is PERFECT. Starting my split tomorrow, going to switch to this! Thanks dude!
make a slomo video for your workout.
If you need a random guy on the internet to design your split then Idk what to tell you...lol
@@hogrideeeeer Jeff isn't a random dude on the internet, he gives probably the most legitimate evidence based info, as opposed to bro science. I've done his full body split, and it's much more effective to use a program designed by a pro, than to do hours of research myself.
@@hogrideeeeer why tf r u watch the video if not to take inspiration for ur own workout
@@hogrideeeeer I actually need more random guys on the internet to judge my comments, so thank you. It's really helping.
I like how Jeff shows weightlifters how to do different exercises, explains the reasons he does it his way, and like my favorite teacher Yoga With Adriene describes other options that are viable.
It’s crazy that all of this well researched information is free. Thank you Jeff 🙏
I've always stuck with the lower rep range for my workouts. Thanks for helping me push myself in order to get stronger!!!
Hey guys! Timestamps below in case you want to jump to a specific workout. Hope you enjoy!
0:52 - Legs 1 (Quad Focused)
4:54 - Push 1 (Chest Focused)
7:24 - Pull 1 (Lat Focused)
9:35 - Legs 2 (Posterior-Chain Focused)
12:15 - Push 2 (Delt Focused)
15:03 - Pull 2 (Mid-Back & Rear Delt Focused)
Damn.
Ahh perfect 👍🏼
Out of curiousity, would you talk on the “Arnold split” or the “classic split”? I’ve been using it for the past few weeks and I’ve seen amazing strength and size growth and I’m curious why this one works more then others?
Just wanted to say thank you, for everything! :)
@@graemec7738
chest and back
Arms and shoulders
And Legs.
Is that the one you’re talking about ?
The way Jeff leaves the leg extension machine at 3:43 we can conclude that he is actually a fluid
Gooey
Its not a leg extension machine its a leg curl machine.
Flexion
That seated leg curl is no joke if you hold the squeeze and take 3-4 sec negatives, my hamstrings are sore for days with that
😂
Jeff has taught me so much through the years that I checked this video after I made my own personalized ppl program and it looked almost exactly like this. Down to the bro curls
I saw this video daily and followed the routine barring 2 complex exercises - squats n deadlines - too risky for my phsique to start with. It took me 2-3 months to realize that I had better biceps, excellent triceps, front delts n traps. I did not believe prior to starting the regimen that in my mid forties, I could do so... Respect for Jeff...
“Omni-grip Lat Pulldowns” *Invincible Train Flashbacks*
Im glad other people were emotionally scarred by that scene and I’m not alone lol
Think Mark!
@@evanscrivner998 same bro😭
Be sure to use your biceps Mark, the humans aren't going to slaughter themselves.
Omni Man and invincible were just doing partner assisted resistance training against the train to an RPE of 9
You’re such an inspiration Jeff, honestly how backed everything is by research, I’m studying biomechanics and these videos have been extraordinarily helpful. Keep up the fantastic work!
This man just gave us a free program. Gotta respect that!🙏🏼
Gm. I wanna say thank you. You were the first name I remembered given I haven't been to the gym in weeks. Back on the horse with a channel I always felt gives real data, real results. The last time I truly watch a vid you were much smaller. Congrats brother
I really appreciate that you included whole routine in a single video.
Can we all take a moment to appreciate those who leave summaries and timestamps in the comments? 👏🏻to whoever does this
I've been struggling for a while to really feel like I was progressing or getting the most out of my workouts and immediately after trying this I could feel the difference. I'm so much more tired by the end of my workouts and it feels great
Rly?
Cuz im doing bro split for 4 months, and idk i dont feel like im progressing i mean i am but, i kinda want to try ppl
@@Kenjathor don’t do bro split mate, ppl is one of the best if not the best. You should target your muscle groups at least 2 times a week
update sir
Any update?
I always change my workouts which has given me muscle but no strength. Could be that I'm only 13 and I have nearlt reached my strength limit at this age but my goal isn't strength cause my father is a bodybuilder so I want to follow that path too.
You are my favorite channel for exercise.
Outstanding quality and filled with true science.
Thank you so much for this beautiful delivery.
The quality of free information is incredible. Thanks Jeff!
Nice to watch video from a real natty lifter. His physique is what is expected when you're natural vs enhanced guys where they look unnatural.
This is my favorite split and I can't wait to implement this routine. Always appreciate the amount of research you put into these videos.
I really like this routine ,the best thing that happened to me in the month is to discover this channel .Greetings from Argentina.
Been doing this plan, for 3 months, 4-5 days a week but just continuing on the next workout and holy crap. Went rock climbing today and I’m just pulling up into things like I’m a superhero or something. Looking the best I ever had as well. Developing and appreciating the muscle groups that weren’t fully being developed before (mainly upper and lower back). Best workout ever and I recommend it to all my friends. Thanks so much man
How do you do it with 4-5 days? Since it’s normally a 3 or 6 days workout program
@@franciscosabino8175 I just stay in order if that makes sense. I wont allocate a day to a workout ill just go to gym and do the next workout in the program. I found it really helpful instead of allocating because if I ever felt like I couldn't go to gym( which always seemed to happen on leg days, definitely not a coincidence), you actually are not missing out on anything and it fits your schedule better. hope it helps. @ me again if you didnt get it.
@@zardfn9903 Bro is there anyway you can send me your routine if you have it in written form?
By cycling into the weeks. If you have only 4 days to train, in the first week you do A1, B1, C1 and A2. In the second you start from B2, and then continue. We are used to think that a microcycle is equal to 1 week, but actually can be longer
I'm really enjoying this Push Pull Off-Day setup we have going
Underrated comment
😂😂😂
I always forget what's after pull so I just repeat the cycle
Push pull pass
Whats legs?
I kind of fell out of love with bodybuilding in the past couple years, and part of that was listening to talking heads all saying the same thing and feeling like I just wasn’t learning much. This channel has completely reinvigorated me. Thank you for your work.
The channels that have influenced me the most are Alpha Destiny, Jason Blaha, and Vegan Gains. The latter 2 are crazy lol Gains doesn’t make that much lifting content but his videos on RPE vs Greg Doucette in addition to learning about strength=muscle gained from Alex/Jason made me understand better. Alex/Jason showing conjugate training to reduce injury risk and strengthen weak links should really be more popular
I recommend calisthenics. Made me fall in love with exercise again. I got bored of calisthenics and back in the gym now
High quality video and information. Congrats for the vid bro!
Thanks so much! I needed this!!! I want to work on getting my legs and arms stronger! This is great.
Can I say I am so excited that you’re releasing a part 2 of you Powerbuilding program?!?!!! Just finished the first last week and am SO ready! Really enjoyed the first and built a lot of strength! I was going to repeat it but maybe I’ll do these workouts and wait for part 2! Thanks for all you do!
so how is the pbp 2 program and did u increase your strength?
Almost cried when Jeff said a power building 2.0 program. Ran the first one twice and got my Deadlift up to 500. Super excited to do this one!
you mean the PPL program or he had another one?
@@osifomrygonen no another one, it’s his powerbuilding split that he released late last year
@@dawsontate2989 I cant find it on his website
@Dawson Tate Did you do the 4-days-a-week version or 6 days? I did the 6 days, and was also able to get new PRs even after 20 years of lifting :P Would like to now how the 4-days version worked :)
Ya man i ran it once like 9 months ago and my deads went from 440lb to 495… squat went from 330 to 405.. its crazy because this program wasnt even hard lmao… most of the times i was questioning myself am i even training hard but i got the most results after it while I was always training to failure before and plateau lmao
Started this program today and I love the first push workout already thanks Jeff !
I’m not really into bodybuilding/strong man, only going to the gym with a sports focus but this video was exceptional. I’ve never ran into a coach which went into so much detail and provided research after making each point. Excellent video!
For strongman you need a strongman gym or strongman equipment anyway. Powerlifting for sports is most beneficial cause little to no muscle is being created so you'll stay light and fast.
THANK YOU JEFF!!
I've been doing your last push/pull/leg split and seen massive results!
Does this have to be done in a week or can I split it in 2 weeks ? Like ppl1 on week one snd ppl2 on week 2?
@@marcotp9 I mean you can do just 3 days a week at the gym and alternate the ppl routines but this is meant for 6 times a week if you only want to do 3 days a week I think it’s more beneficial to do full body workouts instead
Thank you so much for this. I've been looking for a comprehensive training routine similar to my Adv. Weight Training class in Senior year of HS. My teacher was sports science certified and I had complete trust in his method. It was called the Cube method where we progressively overloaded using %ORM and also switched every week between Speed,Power, and Endurance to keep the body guessing. Plus we had to fit it all within a 45-50 min period choc full of workouts and it was great to eventually complete the whole routine within that timeframe. It was so satisfying to progress and within three months I was enjoying it so much and got "big". Well done Jeff
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
huge thanks❤❤❤
Great video! I just added some rear delt excercices to my training split and now it is fairly simular to yours :)
Can’t believe we get this information for free. Thanks Jeff, great as always!
It's not for free brah
He gets paid well :)
@@xx7135 well yes, of course he gets paid for it otherwise it wouldn’t be worth his time. But did you personally pay anything for it?
Technically, this is only half the routine
what's wrong that? who are we (humans) to charge someone else to spread some knowledge.
Wow. The form on every single one of these exercises is impeccable.
Finishing up my second week of this . Already noticeable progression. This guy da goat
Do you follow the squat warm up routine for every compound movement? I’m guessing, yes but I just want to make sure.
I've been using this routine for about 2 months now. my strength, physique and conditioning has gone up like crazy. if your not using this routine you are missing out. this shit is like gold.
R u sure cause I heard 3 sets are not good for muscle build
do you work leg1,push1,push1 in a week and leg2,push2,pull2 the next week ?
@@gypsy2246 lmao where? 😂
@@tomamatei4592 nah I do all 6 in a week
@@gypsy2246 yes I’m sure 😂
Looking absolutely jacked, man. Appreciate all this info! Perfect timing for a change of programming. Looking forward to Powerbuilding 2.0
I was following your last training program for a half-year, now it will be great to switch to something new.
Thanks a lot Jeff! 👌🔥
The Push 1 was amazing, look forward to Pull 1 tommorow! Keep it up!
Update ?
This gotta be one of the best splits I’ve ever seen
This was much needed. I always think that I have to spend such a long time in the gym to get results but this shows how simple it is to gain strength and size in a good amount of time
Hey nice :) !
Does he do this one week and next week Full Body and then again Pull Push Leg ?
@@mariomariu4394 no, full body workouts aren’t as effective as push, pull, legs
@@FullPowerZ123 but in this program there's full body workouts??
@@kventinho I don’t think you understood what he said 😅
@@cuautligonzalez4565 yeah my bad I just realised I was misreading the comment lmao
Thanks bro. This is the best PPL program ive ever tried
Great program and thanks for making it accessible for everyone brother! As a student that is new to the gym, your program really helps me stick to a plan, build my discipline, and absolutely destroyed my muscles 😂.I can already see the progress on my physique 💪. Keep up the good work brotherrr 💪
Thanks Jeff! I’ve been doing your last push pull legs workout for 3 years now. I have gotten so much gains from it. Can’t wait to try this now!
This came into my life at the perfect time. Thanks Jeff!
Amazing program, been following it for about two months. I can not thank this man enough. God bless this community.
it s effective and how many time take each training
are you still on it? and if you are, did your chest get better? cause i don’t feel like he’s giving the chest enough sets.
Good work dude! I like you’re attention to detail
Thinking off starting my transformation and change my life. Thank you for this man
Did you end up committing to doing so?
update?
I’m about to start this workout Monday!! My motivation has been down recently due to heavy stress and medication challenges but this video is perfect for me to renter the gym with renewed vigor!!!
PS I would love to see your “off-week” Power-Building workout routine you follow every other week in conjunction with this workout in a similar style video as I plan on following this program strictly!
How's it been so far
Are you still going ? We need an update 🙂😀
@@danyal2372 i heard he gave up unfortunately
Never have I’ve been so mogged in my entire life, keep going with that body work my man!
I love you man. Best fitness youtuber bar none 😭🙌🏻
Bro that quality is insane 🔥🔥🔥 sheesh
I copied the following, so that i can find it everytime I come back to this Video:
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
You are a legend
@@lukas_9407 no, no, the actual comment which I copied from was from „amalia mena“
God among men 🙏🏽
Thanks brother
@@moe1292 you're an honest human!
I was doing this for few months now. My life is completely changed now. I have no problem or lack of motivation when going to exercise. most of my workouts are full of joy and the results are awesome
do you makr week1 full body and week 2 push bull leg and week3 full body right?
make*
@@niko0latoy no..push pull legs full body for one week
@@niko0latoy some weeks i did push pull.legs push pull 5 days
@@niko0latoy its is better to experiment with yourself and find out what is best for you
Yesss I just started my own push pull legs transitioning from bro split for the last 2 years, this is exactly what I needed!
Congrats sir you didn’t transition you graduated…run that for a while then try some upper lower for a few months
@@zlugo628 graduated for sure. bro split for 2 years?? lmao God damn
Can we all take a moment to appreciate those who leave summaries and timestamps in the comments? 👏🏻to whoever does this
Can't beat a solid PPL program for strength and size! 💪
Hi,please confess Jesus As Lord with your mouth and believe He died And That God Rose Him, turn away from swearing,promoting sinful sports(bb,pl),over eating,lying,selfish ambitions,lust,movies,video games,hate,gossip,secular music,drugs,smoking,drinking,love of money and stuff,pride,,idolatry, and all that kind of stuff,dedicate yourself to God fully,obey Him and trust in Him and Jesus
Your entire PPL is my fullbody
@Big Smoke do you believe in God?
L B bruh
@@lb7625 yea, but not yours. Go watch Ahmed Deedat
So helpful! I also recently switched to doing seated hamstring curls (instead of lying), I could never get the mind to muscle thing going when lying down! Ive noted a remarkable difference in muscle growth already! Definitely feel it more the next day as well!
I hate the lying leg curls, I feel everything else but my hammies 😅
Mind muscle thing?
We don't have the seated curl machine😢
Thanks for the content and program really well explained and found it very helpful
this program is BODYBUILDING problem or powerlifting program?
@@fitnesssmallvlog5233 bodybuilding
I’ve noticed an INSANE increase in gains thanks to your program! 💯🔥
How long is a workout on this program?
I've been following this workout for over 2 months now; & the results are AMAZING !
Thanks a lot Jeff.
Did it actually work?
@@ochorios7457 it sure did
Thanks a lot for the program! It is very well explained and helpful
Been working out the past 6 months with no sort of routine & I feel like it’s really hindered gains. Going to switch things up a bit and focus on this split. Appreciate the vid man!
I've been training for about the same time. How is this split going for you?
@@ignaciomorenes2496 It’s been treating me well bro. I truly feel like I’m getting more of a workout in after every session. Instead of just winging it I’m going in with a set routine & actually working my muscles out till failure. So many workouts for every different muscle group & I’ve been taking advantage of that. It’s only been three weeks and I can already tell this is something I can really stick to.
@@hotcarryy3496 update?
@@hotcarryy3496 how is it going after 10 months?
@@hotcarryy3496 1 year, did you quit or are you god damn big?😅
Hey Jeff, (please vote this up if relevant for you as well)
I was working out a lot last year, but then got a shoulder injury. I wanted to ask whether you could consider doing a recovery from injury type video focused on the shoulders (as they seem to frequently be a point of injury for people). Cheers!
“Just shot by me and a tripod so dont expect any nolan-level cinematography”
Hahaha okay Jeff. Had me in the first half ngl
Nolan level.. he directed inception
Started this routine and what i can say is that I’m having the pump of a lifetime!! Great exercises and combinations..I’m very happy about it.. so far so very good 👌🏻
How long does the workout take you?
@@Yo-qu7tw I just finished, 1 and a half at minimum. I did 2 minutes rest time between sets becaude the program is legit. It doesnt fatigue you that much.
@@somethingrealistghow was the results 🤔
Literally just about to hit my second pull day on my current ppl split, god bless
Literally just switched to push pull and decided to look on his channel.
@@bryanmoreno8166 you’ve come to the right place
Very effective split. Enjoy!
@@bryanmoreno8166 i like how you left the legs out of the question :))
@@evergreenthunder best workout split for ped user ?
Here's a nice freeweight plan for anyone working out at home with minimal equipment
Push
Bench x3
Incline bench x3
Flys x3
OHP x2
Laterals x3
Overhead extension x4
Pull
Pull ups x3
Row x3
Band Pullovers x3
Shrugs x2
Facepulls x3
Barbell curls x4
Legs
Squat x3
Trap bar dealift x3
Lunges x3
RDL x3
Calf raises x5
Since I can’t access a good gym and can’t access any machines this looks really helpful thanks!
Also im just starting out so any extra advice you could give I would be grateful 😁
Thanks dude
How have I not seen Jeff Nippard's content until recently? Genius content to say the least.
I don't even do ppl, but i still watch your videos because they are just that good and informational
I started doing the ppl again, on week 2 and I see some difference already getting them gains back after the lockdown, I’m excited for the new ppl
i can literally feel my legs soreness after watching your first leg day exercise
Very well made video! Thank you!
I use this as a newbie and I love it. Thank you.
Really solid video & program as always! No need to apologize for the non-cinematic footage, as it’s the quality of content that matters most, & you never fail to deliver there. 💪👍
I've been doing this for over 6 months and I have modified a few just to suit me better. It's been great so far! Thanks Jeff :D
Great!
hey, do you do this workout? Is this fine?
Monday - Legs 1
Tuesday - Push 1
Wednesday - Pull 1
Thursday - Legs 2
Friday - Push 2
Saturday - Pull 2
Sunday - Rest?
@@rpanda5269 Hey there! Still keeping the same PPL split and I think yours is good too! If you’re new however 6 days might be a lot for your body to get used to so quickly but if you’ve done this for a while then go for it! I find PPL to be my best split for me and I hope it works great for you too :)
I like the switch to fullbody. Keeps it interesting and more athletic
Excited to watch this later, I’ve been running your old PPL split from the last video series for a few months so I’ll be excited to give this one a go.
How’d you like it for strength /size?
@@josedelacruz1270 I loved it and saw great results in strength increases and some hypertrophy even though I was cutting for most of the time. (Because I’m still in my first year of legitimate training) Definitely recommend it. I put the workouts in Fitbod and kept up with it that way and it worked really well for me
you think this one is better than that one?
This routine is classic and overall good but not for everyone, as ive experienced some drawbacks: 1. not everyone can workout 6 days a week and it’s hard to stay consistent. 2. there will be some muscles overlap. 3. Recovery, i sometimes couldn’t recover when it comes the second day for the same muscles.
Same. And also after squat, deadlifts, I def can't do leg press and extension and curls.
just lift heavy and try to be consistent . As long as you eat, sleep good , be stress free and be consistent, any workout routine you design will gain you some muscle.
@@unknownsource4359 this
Three times per week does the job, high frequency is well overrated. This guy puts out good content, but intensity seems to lack
@@dariusvatani180 "Intense" workouts are very overrated to be honest and Jeff does a great job in this plan on managing fatigue. You should only amp up the intensity towards the end of your program in order to test your new limits.
The bicep curl superset at the end is a godsend! I too apparently have stubborn biceps. Always been *very* slow to progress and haven't felt them much during curls. But these DESTORY my biceps
.
Seriously I love it I just wanna eat Jeff up
@@junglebadoomwhere are you seeing it
I love this workout so much. Been using it for about five months now and it has been so obvious to my girlfriend and friends that I’ve gotten so much bigger. Thank you so mich jeff for being one of the best fitness professionals ever.
Honestly I low key thought I would need to incorporate more workouts, but this has proven to kick my ass. Good job and thank you for providing us with such knowledge 🖤
First pull day I added traps and one more bicep exercise
This helps a lot man thank you
Opted out Lying leg curls for Gironda Lying Leg Curls, find that this variation allows me to put more focus on the hamstring.
Skull Crushers I like to do on a decline bench and keep tension on by not locking out.
Just finishing off you High Frequency Full Body x5 and purchased your new ultimate Push Pull Leg System to start is 2 weeks.
Also have the Power Building Bundle in the basket to purchase next moth.
Natural beginner here, 4 months of bro splits. Gonna try push pull legs next week and cant wait to test it!😊
Gyms are finally open after 1.5 month of lockdown here, and I'm switching to a 6 day PPL program to still try and reach my goals set before gyms closing. This video is perfect.
Starting a new PPL Meso in a few weeks - perfect timing!
I love how with the dropset you emphasize how growth isn't the only thing you can focus on in the gym, but maybe a dropset can focus you in and see what "all out" is
Love this workout. Going to write it down and give it a go. My gym is very small. I don’t have all these machines. I’ll adjust to make it work.
Progression scheme on the screen hits like bars, Jeff’s got bars lol