The Smartest Push Pull Legs Routine (Fully Explained)

[@erickllerenas7733]

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!!

[@BlackSniperElit]

Thank you very much 👏🏿

[@vishalsinghdhamiak47]

guru jii

[@What-he5pr]

Thanks man

[@erickllerenas7733]

Note:
On the Nordic Ham Curl & Prisoner Back Extension, it doesn’t list any sets or reps, so do them however preferred.

[@benjaelee]

Goat

[@bankshotzombies8165]

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

[@Matias-tg7fk]

legend.

[@jackgsl2076]

Ur a legend man!

[@umeedkassam6974]

legend

[@kenobi639]

MVP

[@donlyone5787]

Mad respect

[@JeffNippard]

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)

[@Farfalla2728]

Damn.

[@JeffHuynhFitness]

Ahh perfect 👍🏼

[@graemec7738]

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?

[@FabFurqan]

Just wanted to say thank you, for everything! :)

[@dannybautista8817]

@@graemec7738
chest and back
Arms and shoulders
And Legs.
Is that the one you’re talking about ?

[@beng3844]

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.

[@ElonMusk-ez5xz]

Awesome Man, love to see it!! Quick question, how long does each workout take (on avg)?

[@nathanstevens5733]

@@ElonMusk-ez5xz about 45 minutes, the legs take me a bit longer (about an hour)

[@beng3844]

@@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.

[@beng3844]

@@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.

[@niekdekker557]

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

[@highliving-animatedvideos5831]

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!

[@RunFromHumanContacts]

Made me laugh harder than it should have lmfaoooo

[@KyanNezhad]

Good recovery plan

[@kahoku451]

😂😂😭

[@RexGalilae]

You aren't training hard enough if don't leave the gym inside an ambulance 😤

[@pumpkingolem9122]

Don't do the hospital to failure

[@fn3200]

Ah yes, another way to procrastinate engineering homework and get more gym education.

[@sijumu7926]

100% same here 😂😂🤙

[@benschamberger8933]

Lmao same for med school. This is Anatomy right?

[@fn3200]

@@benschamberger8933 close enough

[@thejudge5439]

That's me right now. XD ;D

[@erickg667]

As a finance administration student, this is just another way of investing my valuable time, right?

[@myparentsmistake6929]

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

[@jonathanpeak9030]

Legend

[@risengrind6055]

GOAT

[@RexGalilae]

Obligatory "I'd suck your dog and squeeze your lemons for serenading us with your cliff's notes" comment

[@john19992]

Mvp

[@jesusrincon6357]

Mastodonte

[@benjaminfowler2896]

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.

[@highliving-animatedvideos5831]

Can we all take a moment to appreciate those who leave summaries and timestamps in the comments? 👏🏻to whoever does this

[@sim_sim8651]

Fr they take 10 min of their time for randoms

[@cinderbite]

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.

[@nerzul3439]

Amen

[@lydiawood9729]

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

[@mschmidt2801]

The way Jeff leaves the leg extension machine at 3:43 we can conclude that he is actually a fluid

[@veganphilosopher1975]

Gooey

[@gjmcff1156]

Its not a leg extension machine its a leg curl machine.

[@Khalid._.fitone]

Flexion

[@danielprest5887]

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

[@benjaminhumphreys7920]

😂

[@jeffreytomaszewski2483]

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.

[@KurokamiNajimi]

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

[@IWantToStayAtYourHouse]

I recommend calisthenics. Made me fall in love with exercise again. I got bored of calisthenics and back in the gym now

[@lukerees281]

The quality of free information is incredible. Thanks Jeff!

[@cummingreviews]

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.

[@dawsontate2989]

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!

[@osifomrygonen]

you mean the PPL program or he had another one?

[@dawsontate2989]

@@osifomrygonen no another one, it’s his powerbuilding split that he released late last year

[@osifomrygonen]

@@dawsontate2989 I cant find it on his website

[@atrain4980]

@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 :)

[@nazriniskandar]

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

[@just1ce_38]

I really appreciate that you included whole routine in a single video.

[@Domenicplays]

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.

[@gypsy2246]

R u sure cause I heard 3 sets are not good for muscle build

[@tomamatei4592]

do you work leg1,push1,push1 in a week and leg2,push2,pull2 the next week ?

[@karoli5012]

@@gypsy2246 lmao where? 😂

[@Domenicplays]

@@tomamatei4592 nah I do all 6 in a week

[@Domenicplays]

@@gypsy2246 yes I’m sure 😂

[@CEHFitness]

Can’t believe we get this information for free. Thanks Jeff, great as always!

[@chalcedony5667]

It's not for free brah

[@xx7135]

He gets paid well :)

[@CEHFitness]

@@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?

[@MonotoniTV]

Technically, this is only half the routine

[@mmendoza1190]

what's wrong that? who are we (humans) to charge someone else to spread some knowledge.

[@zardfn9903]

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

[@franciscosabino8175]

How do you do it with 4-5 days? Since it’s normally a 3 or 6 days workout program

[@zardfn9903]

@@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.

[@akar1-]

@@zardfn9903 Bro is there anyway you can send me your routine if you have it in written form?

[@giovannisechi3381]

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

[@SchuyFit]

Wow. The form on every single one of these exercises is impeccable.

[@juanmibombiela6026]

This gotta be one of the best splits I’ve ever seen

[@justsmile1694]

I'm really enjoying this Push Pull Off-Day setup we have going

[@timmytid6997]

Underrated comment

[@austynmarshall9837]

😂😂😂

[@bigclint5622]

I always forget what's after pull so I just repeat the cycle

[@DAMfoxygrampa]

Push pull pass

[@IWantToStayAtYourHouse]

Whats legs?

[@xavibbi3160]

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.

[@claysouthern4769]

Keep grinding my man!

[@CR7GOATofFootball]

Hope u doing better now.

[@adixtorg7402]

Good job man the stronger the body the stronger the mind

[@bensison4430]

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

[@AnTho98]

“Omni-grip Lat Pulldowns” *Invincible Train Flashbacks*

[@evanscrivner998]

Im glad other people were emotionally scarred by that scene and I’m not alone lol

[@jacobnieves9505]

Think Mark!

[@jacobnieves9505]

@@evanscrivner998 same bro😭

[@BryceJohnson98]

Be sure to use your biceps Mark, the humans aren't going to slaughter themselves.

[@ericramos1916]

Omni Man and invincible were just doing partner assisted resistance training against the train to an RPE of 9

[@kzshotz9327]

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

[@mariomariu4394]

Hey nice :) !
Does he do this one week and next week Full Body and then again Pull Push Leg ?

[@FullPowerZ123]

@@mariomariu4394 no, full body workouts aren’t as effective as push, pull, legs

[@kventinho]

@@FullPowerZ123 but in this program there's full body workouts??

[@cuautligonzalez4565]

@@kventinho I don’t think you understood what he said 😅

[@kventinho]

@@cuautligonzalez4565 yeah my bad I just realised I was misreading the comment lmao

[@justinerickson5042]

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!

[@stuvent8955]

This man just gave us a free program. Gotta respect that!🙏🏼

[@conart1201]

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

[@Kenjathor]

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

[@wiebelem2657]

@@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

[@Headie0ne]

update sir

[@alexandrosdlp1294]

Any update?

[@mikakoivisto6504]

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.

[@moe1292]

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

[@lukas_9407]

You are a legend

[@moe1292]

@@lukas_9407 no, no, the actual comment which I copied from was from „amalia mena“

[@taxoalxe1239]

God among men 🙏🏽

[@hellcatstanced5700]

Thanks brother

[@allayar7]

@@moe1292 you're an honest human!

[@crazzy4194]

Literally just about to hit my second pull day on my current ppl split, god bless

[@bryanmoreno8166]

Literally just switched to push pull and decided to look on his channel.

[@crazzy4194]

@@bryanmoreno8166 you’ve come to the right place

[@evergreenthunder]

Very effective split. Enjoy!

[@gmastevlad1258]

@@bryanmoreno8166 i like how you left the legs out of the question :))

[@aisha53608]

@@evergreenthunder best workout split for ped user ?

[@tedd5803]

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

[@niko0latoy]

do you makr week1 full body and week 2 push bull leg and week3 full body right?

[@niko0latoy]

make*

[@tedd5803]

@@niko0latoy no..push pull legs full body for one week

[@tedd5803]

@@niko0latoy some weeks i did push pull.legs push pull 5 days

[@tedd5803]

@@niko0latoy its is better to experiment with yourself and find out what is best for you

[@colewalliser]

This is PERFECT. Starting my split tomorrow, going to switch to this! Thanks dude!

[@asdfasdfwae]

make a slomo video for your workout.

[@hogrideeeeer]

If you need a random guy on the internet to design your split then Idk what to tell you...lol

[@andrewlalis]

@@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.

[@ninadpatil7995]

@@hogrideeeeer why tf r u watch the video if not to take inspiration for ur own workout

[@colewalliser]

@@hogrideeeeer I actually need more random guys on the internet to judge my comments, so thank you. It's really helping.

[@utra7044]

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 setsx 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% 1 RM) 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
Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 setsx 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 PulHUp 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 didnt 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 x4 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 Det 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 1o/10 reps (first 10 reps pronated and second 10 supinated) 17:36

[@taepullin9902]

Is that the workout he’s done ?

[@utra7044]

@@taepullin9902 yeah

[@justinmeyer9797]

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.

[@lourensvandermerwe2004]

This helps a lot man thank you

[@kegandalaniebills3659]

Yesss I just started my own push pull legs transitioning from bro split for the last 2 years, this is exactly what I needed!

[@zlugo628]

Congrats sir you didn’t transition you graduated…run that for a while then try some upper lower for a few months

[@rayden7224]

@@zlugo628 graduated for sure. bro split for 2 years?? lmao God damn

[@vietquynguyen1243]

Can we all take a moment to appreciate those who leave summaries and timestamps in the comments? 👏🏻to whoever does this

[@tstreino]

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.

[@guyaudio632]

Same. And also after squat, deadlifts, I def can't do leg press and extension and curls.

[@unknownsource4359]

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.

[@AL_FARID_23]

@@unknownsource4359 this

[@dariusvatani180]

Three times per week does the job, high frequency is well overrated. This guy puts out good content, but intensity seems to lack

[@angellima7893]

@@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.

[@prasadkhilare3019]

i can literally feel my legs soreness after watching your first leg day exercise

[@kunalkhanna985]

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...

[@KyanNezhad]

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

[@bradleygrant5682]

Gym's aren't even open yet in Ontario so I'll just live vicariously
through this video

[@AL_FARID_23]

Come train in Quebec bro
Borders opened up as of today lol

[@natebackunbroken]

“Just shot by me and a tripod so dont expect any nolan-level cinematography”
Hahaha okay Jeff. Had me in the first half ngl

[@AeriaIPenguin]

Nolan level.. he directed inception

[@jakubstachniak2462]

All credit to amalia mena, just posting it to make it easy to find for me next time
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

[@lemagicalpotato8318]

It’s crazy that all of this well researched information is free. Thank you Jeff 🙏

[@alexbehner5176]

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!

[@Ballondor1909]

so how is the pbp 2 program and did u increase your strength?

[@NoLif4King1]

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 👌🏻

[@Yo-qu7tw]

How long does the workout take you?

[@justsayp25]

@@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.

[@simo4391]

​@@justsayp25how was the results 🤔

[@awithers7]

I can’t imagine how much work it must’ve taken to put this together.

[@joshflood9274]

Jeff puts so much work into his videos it’s insane. This is the type of education people normally pay to receive

[@dzudemlow]

Check out another Jeff (actually Geoff), aside from one specific Jeff they seem to put out great content. The name is Geoffrey Verity Schofield. Both Jeff and Geoff have been the best channels I've ever found tbh while Geoff's content has a little comedic touch to it which I really like. You basically have the elaborate science guy on one side and an actual coach with a decent bit of science to it on the other.

[@trevorcardozo9354]

When you think you have nothing left in the tank, just remember Jeff's gaze staring into your soul at 7:04.

[@KeithTheKing67]

oh dear. . . now I'll always remember that, hopefully it's only when i need to.

[@secretagentrandybeans7533]

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

[@Joeemu81]

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 😁

[@jp_235]

Thanks dude

[@solarsystemwulf96]

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

[@hotcarryy3496]

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!

[@ignaciomorenes2496]

I've been training for about the same time. How is this split going for you?

[@hotcarryy3496]

@@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.

[@pranavborse91]

@@hotcarryy3496 update?

[@kaurtammsaar2629]

@@hotcarryy3496 how is it going after 10 months?

[@Milo-Mike]

​@@hotcarryy3496 1 year, did you quit or are you god damn big?😅

[@BlueStarNutraceuticals]

Can't beat a solid PPL program for strength and size! 💪

[@lb7625]

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

[@triforce9856]

Your entire PPL is my fullbody

[@lb7625]

@Big Smoke do you believe in God?

[@PhilFitworldexposed]

L B bruh

[@eliasali9383]

@@lb7625 yea, but not yours. Go watch Ahmed Deedat

[@MrMr100procent]

THANK YOU JEFF!!
I've been doing your last push/pull/leg split and seen massive results!

[@marcotp9]

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?

[@jaylenbradley1649]

@@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

[@frewtioper3230]

I don't even do ppl, but i still watch your videos because they are just that good and informational

[@FitLabb]

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. 💪👍

[@RathUwu]

Thinking off starting my transformation and change my life. Thank you for this man

[@porterpgw6737]

Did you end up committing to doing so?

[@Headie0ne]

update?

[@hectorcorvalan4507]

I really like this routine ,the best thing that happened to me in the month is to discover this channel .Greetings from Argentina.

[@thomasreid2609]

That feeling when Jeff's recommended leg workouts are almost exactly the same as your own leg workouts ❤

[@chonch4life851]

I’m almost 2 months in with this split and this split is amazing, definitely get results

[@nooblifter390]

Bro...Please Answer me.
I am doing cardio for 3 months. Now I have joined gym and I have a pretty good knowledge of Nutrition and stuff......And I am. Also following this split so far I am good ....No injury whatsoever and doing it for 1.5 weeks. And also I am just following the First PPL day for now......My Trainer was saying that these exercises are dangerous and not good for me....But I have been doing them with good form and no knew or joint pain......Should I change my split?

[@FizzLaz]

@@nooblifter390 I'm no expert but if you're not experiencing any pain or discomfort while performing them with good form then I don't see how it'll be bad for you...

[@nooblifter390]

@@FizzLaz I just needed to confirm that....Thank you Sir.👑🎉

[@chonch4life851]

@@nooblifter390 to be honest I haven’t had any injury the only discomfort I’ve had is the overhead tricep extension I think it’s called I’m not sure why. But other than that. But If you prioritize stretching that’ll decrease your chances of getting hurt by a lot

[@chonch4life851]

@@nooblifter390 I think the over head cable push day kinda hurts

[@A55VOILATOR]

Hey guys just a tip for if you do this program for 6 days straight (e.g. Mon-Sat and rest on Sunday) just do the second sets of of each workout first. For example, instead of starting with legs 1 on Monday, start with legs 2, this will offset the need to have a rest day during the work week as it has essentially been pushed to Sunday. I was reading through some comments and people were saying to get rest on Thursdays, but I like to keep my Sundays as a cheat-ish and refuel day so it's easier for me. P.S the plan essentially starts on Thursday (for me), if you think about its the exact same thing just on different days, and this can be easily adapted to what ever rest day you like. Hope this helps!

[@xCarbonBlack]

Hey man, I'm completely changing my routine, I can do only 4 times a week (Tuesday to Friday consecutively), how can I incorporate push-pull? Is full body split better? I'd need to cut some time, like 1 hour or below

[@A55VOILATOR]

It depends, are you a beginner? If so I would highly recommend full body 3 days a week, one to get used to the gym, machines and the lifestyle change and two to give you a lot of rest time, which is honestly the 2nd most important thing. You should check Jeffs full body workout beginner guide which is the best video IMO, he doesn't hit everything, but he gets all of the important stuff. If you are super lost, I would highly recommend a personal trainer, maybe just for info more than an entire plan. Just FYI, I am not a trainer/specialist, so I would recommend taking to professionals about this. Hope this helps!

[@A55VOILATOR]

@@xCarbonBlack Hey, I don't know if you've started a new program yet. But I just remembered the 5x5 program, it's only 3 days a week and takes an hour at most. When I did it a couple years back I supplemented with machine work till an RPE of 8-9 (rate of perceived exhaustion, basically a scale from 1-10 where you decide how many more reps you can do). It's a very effective program that builds insane strength over a short period of time, would highly recommend. And there's an app for it where you can track everything. Good luck!

[@scott-88]

You could just do 3 on, 1 off. Repeat. I think that would work well, just a bit of extra recovery.

[@chirag1698]

bro I have a question .. please help ! .. Im 7-8 months into lifting and Im doing push pull legs from 2-3 months can I use this split in the video for muscle gain ? in a calorie surplus ofcourse

[@speakeasy7192]

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

[@cynthiawalden46]

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!

[@slmnsd6186]

WAIT WAIT WAIT WAIT PEOPLE TRAIN THEIR NECK?????????

[@Anthony-if3ps]

Yes

[@iambueno]

What? You've never heard of neck day?

[@ZIKBK]

Yeah kinda linked with your traps too

[@sharpasacueball]

I have never trained my neck and it looks super beefy. I'm not sure if I want to try it 😂

[@pandanoob1748]

Boxer and ufc fighters train neck for neck hardness and to avoid spinal injury

[@ValentineCorp]

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!

[@MAX-tu7dd]

How's it been so far

[@danyal2372]

Are you still going ? We need an update 🙂😀

[@Notorious224]

@@danyal2372 i heard he gave up unfortunately

[@amrmohamed5986]

I am grateful to you, my brother Jeff, for allowing me to translate into Arabic. I am in Egypt and many of my friends follow you. Please add Arabic translation to all of your special videos. Thank you, my brother 🇪🇬♥️

[@SOLEcialMEDIA]

I’ve noticed an INSANE increase in gains thanks to your program! 💯🔥

[@027kyle]

How long is a workout on this program?

[@TUgenesis314]

Amazing program, been following it for about two months. I can not thank this man enough. God bless this community.

[@eliooo2753]

it s effective and how many time take each training

[@zakariya_sh]

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.

[@Wasgud]

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

[@mikakoivisto6504]

Great!

[@rpanda5269]

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?

[@Wasgud]

@@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 :)

[@plamps]

Nice vid, running the upper lower program right now

[@voltorb8900]

So am I. On the 5th week right now. Really like it

[@foralgorithm656]

@@voltorb8900 bruh I tapped out in 5th week had to deload on 5th week. I didn't take deload week 1 and 4 seriously just continued without decreasing intensity ...but I kept the sets same in deload week.

[@FabFurqan]

First AthleanX, Now Jeff! 💙
PPL getting the love it always deserved! 😍

[@ansariabdullah2373]

00:09 Introduction to new push-pull legs series and upcoming power building program.
01:43 Consider safety and technique while performing exercises
03:22 Importance of seated leg curl for hamstrings growth
05:09 Utilizing machine variations and intensity techniques for hypertrophy focus.
06:53 Emphasizing shoulder and lat muscles with high reps for neglected areas
08:31 Focus on form and tension for cable pull over and hammer chi curls.
10:09 Detailed form and technique tips for hack squats and variations.
11:58 Increase hold time of weighted l position
13:34 Push yourself to failure periodically for better progress.
15:11 Omni grip lat pull down technique for optimized back and biceps activation
16:50 Direct upper trap and rear delt work
complete program
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

[@oldthomastrundy]

I used this plan to transition from a 3 day per week full body split. Have been using this plan for a couple months now and have put on 20+ pounds and have stayed “pretty lean”. We will see how much stays on during Triathlon season. Thanks a million!

[@Fatfrogsrock]

The vast majority of that will have been fat mate. That's way too much weight gain in a few months, even if you are getting newbie gains, you would be doing very well to put on 2-3 pounds of solid muscle tissue in that time :(

[@oldthomastrundy]

@@Fatfrogsrock As I said, we will see how much is left come next triathlon season. Thanks for the input!

[@Fatfrogsrock]

@@oldthomastrundy xxx

[@Fatfrogsrock]

@@oldthomastrundy Hope you don't take it the wrong way, just i've been guilty of putting on serious amounts of fat when bulking before, and was a nightmare to lose while maintaining the muscles. This is from the pdf from this plan.
As a
rough ballpark estimate for early intermediates with about one to two years of lifting
experience, you can expect to gain roughly 0.5-1 pounds of muscle per month
(six to twelve pounds of muscle gained in your second year). For intermediateadvanced trainees, 0.25-0.5 pounds of muscle gain per month is reasonable (three
to six pounds of muscle gained per year).

[@oldthomastrundy]

@@Fatfrogsrock No definitely not, it’s a good reality check! Christmas and Thanksgiving combined with less cardio in the off-season have we probably caused the drastic difference. Looking back to this time last year It’s probably right around your numbers per month.

[@Ajwebb35]

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 💪

[@blueeagle2461]

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!

[@mikakoivisto6504]

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.

[@liamculhane8212]

Finishing up my second week of this . Already noticeable progression. This guy da goat

[@diviszion]

Do you follow the squat warm up routine for every compound movement? I’m guessing, yes but I just want to make sure.

[@zackcody9375]

Been doing this split for over a year. Started with it when I started going to the gym and it’s great! BUT, throw in an incline press movement or your chest will suffer. I’m looking big but my chest is neglected due to no incline for the past year

[@Jcb-pt2qn]

does ur arms have gettin bigger? also your shoulder they get bigger?

[@panda4614]

Push 1 (Chest Focused)
Exercise 1: Bench Press 3 sets x 8 reps 5:00
Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:31
Exercise 3: Dip 3 sets x 12-15 reps 5:59
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise 3 sets x 12 reps + 50% drop set 6:32
Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00
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: Kneeling Cable Pullover 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
Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps 12:20
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38
Exercise 3: Cable Crossover 3 sets x 10-12 + 50% drop set 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
Pull 2 (Mid-Back & Rear Delt Focused)
Exercise 1: OMNI-Grip Lat Pulldown 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: Incline Dumbbell Shrug 3 sets x 15-20 reps 16:45
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) 17:04
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps 17:36

[@makinegergin5287]

u missed legs

[@panda4614]

Push1
25lb each side x 8 x 4 sets
2nd notch x 12 reps x 3 sets
7th notch x 15 reps x 3 sets
40 lbs x 10 reps x 3 sets
2nd notch x 15 reps x 3 sets
1st notch x 27 reps x 2 sets

[@panda4614]

Push 2
10 lbs each side x 4 reps x 4 sets
20 lbs x 10 reps x 3 sets
5th notch x 11 reps x 3 sets
6th notch x 12 reps x 3 sets
15 lbs x 15 reps x 3 sets
7.5kg x 12 reps x 3 sets

[@panda4614]

Pull 2
7th notch x 11 reps x 3 sets
6th notch x 10 reps x 3 sets
4th notch x 20 reps x 3 sets
27.5 lbs x 20 reps x 3 sets
4th notch x 15 reps x 2 sets
40 lbs x 10/10 reps x 3 sets😅

[@beam1beam]

I've always stuck with the lower rep range for my workouts. Thanks for helping me push myself in order to get stronger!!!

[@iRoyale12]

🎯 Key Takeaways for quick navigation:
00:00 *🏋️‍♂️ Introduction to Push-Pull Leg Series*
- Introduction to the new push-pull leg series, combining a full week of training into a single video.
- Adapting workouts from the upcoming Power Building 2.0 program.
- Filmed workouts using a tripod due to restrictions, focusing on content rather than cinematography.
01:02 *🏋️‍♂️ Quad-Focused Leg Day*
- Pyramid warm-up and main lifts for quad-focused leg day.
- Explanation of squat technique, including knee positioning.
- Emphasis on controlled form and gradual progression throughout the workout.
04:57 *🏋️‍♂️ Push Day: Chest, Delts, and Triceps*
- Bench press and shoulder press as main lifts, with emphasis on form and progression.
- Explanation of machine variations for joint health and muscle targeting.
- Utilization of intensity techniques like mile reps and eccentric emphasis for hypertrophy.
07:31 *🏋️‍♂️ Lat-Focused Pull Workout*
- Weighted pull-ups and cable rows for lat development.
- Form cues for maximizing lat engagement and minimizing momentum.
- Incorporation of isolation exercises and tempo control for muscle targeting.
09:38 *🏋️‍♂️ Posterior Chain Leg Day*
- Programming for posterior chain emphasis in leg training.
- Explanation of exercise selection and technique for glutes and hamstrings.
- Incorporation of unilateral exercises and super sets for balanced development.
12:19 *🏋️‍♂️ Push Day: Shoulder Emphasis*
- Overhead press and close grip bench press for shoulder and tricep development.
- Use of cable exercises and intensity techniques like drop sets.
- Explanation of form cues and progression strategies for each exercise.
14:40 *💪 Neck Training and Final Remarks*
- Explanation of neck training using an eight-way neck machine.
- Mention of the importance of neck training for overall fitness.
- Final remarks on the completion of the push-pull leg workouts and anticipation for the release of the Power Building 2.0 program.
15:08 *💪 Second Pull Day: Mid-Back Focus*
- Introduction to the second pull day focusing on the mid-back.
- Explanation of exercise selection and volume considerations for mid-back development.
- Demonstration of an omni-grip lat pulldown and chest supported row, emphasizing fatigue management and muscle targeting.
16:46 *💪 Rear Delt and Upper Trap Work*
- Inclusion of rear delt and upper trap exercises for balanced development.
- Explanation of form cues and intensity techniques for maximizing muscle engagement.
- Importance of addressing smaller muscle groups like rear delts for overall shoulder health and aesthetics.
17:41 *💪 Bicep-Focused Superset*
- Description of a superset targeting biceps with pronated and supinated grip curls.
- Explanation of the rationale behind alternating grips to fatigue different muscle groups.
- Personal insights into optimizing bicep engagement and forearm development through strategic exercise selection.
18:24 *💪 Program Conclusion and Next Steps*
- Summary of the full week of push-pull leg workouts and their integration into the Power Building 2.0 program.
- Announcement of the upcoming release of the Power Building 2.0 program, including new techniques and progressions.
- Recommendations for transitioning from the previous program to the new one or starting fresh for newcomers.
Made with HARPA AI

[@gdoggyboii]

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.

[@josedelacruz1270]

How’d you like it for strength /size?

[@gdoggyboii]

@@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

[@cnyc8150]

you think this one is better than that one?

[@carlsorensen669]

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!

[@志愿瓦达]

My result after a month：
bench press from 75kg*3 reps to 6 reps
machine shoulder press from 50kg*6 reps to 57kg*9 reps
machine lat pull down from 77kg*6 reps to 77kg*11 reps
cabble laterial raise unlocked 18kg
I only do one leg day so i can rest two days a week. I'm using a bench press periodization programm at the same time so the two push days have to be chest focused both. I've trained for about 15 month before this.
I think most of the pushing strength progress i made came from that random bench press periodization programm, they cooperate well. This split also helped because I feel less fatigue, and the result is decent.
The only problem is some of the exercises are too rare both in gym and net so they are hard to learn. I'm still getting elbow pain from that fancy bicep curls and the deficit pushup.

[@DrAhmadHelmy]

I've been following this workout for over 2 months now; & the results are AMAZING !
Thanks a lot Jeff.

[@ochorios7457]

Did it actually work?

[@DrAhmadHelmy]

@@ochorios7457 it sure did

[@pedrovieira1037]

I'm so happy when Jeff remembers the channel password hahaha

[@torurk]

How have I not seen Jeff Nippard's content until recently? Genius content to say the least.

[@scorpleeon]

Progression scheme on the screen hits like bars, Jeff’s got bars lol

[@SparkyTheInvincible]

I’ve been doing the same PPL split for about 2 years. Got so bored I’ve began skipping many exercises and neglecting many muscle groups. I’m going to fully migrate to this one and see how it works for me!

[@lewis_9188]

update?

[@chirag1698]

bro is this for muscle growth or cutting ?

[@lewis_9188]

@@chirag1698 could be whatever you want, just add cardio if you are cutting

[@ermalmorina6308]

Wtf is your discipline and did you get results from that same ppl split

[@mikakoivisto6504]

@@ermalmorina6308 look at the 30's bodybuilders. No education and they still made a lot of muscle.

[@rajarshiroy8794]

Its been 8 months since I joined a gym, I thought its the time i should make my own workout plan, but I was confused how actually a workout plan looks like after researching about all the things like optimal sets of a muscle group per week and all. But this video really helped me to understand how to plan workout for each day a week as I can go 6 days a week. It was really helpful.

[@mendous8664]

Hey man i just started going to the gym its been like 2 to 3 weeks and im researching also to build my own program but i cant get my head around it, how to setup different muscle groups for each day what exercise to use and at what order.
So i was wondering if you can help me by giving any advice

[@elliotpayne]

@@mendous8664 Why not do this program?

[@Antonio-uc7vn]

@@elliotpayne yo is it good for skinny guys

[@Antonio-uc7vn]

Yo is it good for skinny guys 16 age ?

[@elliotpayne]

@@Antonio-uc7vn absolutely i've been on this program for about 4 months and my size has blown up as well as my lifts. One of the best programs available for free. Just stick to it and make sure you eat enough food and get lots of protein :)

[@RJB_TV]

This makes me want to go back to leg push pull split instead of upper lower.

[@brookeb1753]

Me: Getting my day started…. PAUSE 😤 Jeff put out a new video 😤😤

[@Peterski]

I get the feeling that if I was able to do all those exercises like that, I wouldn't have the need to look for gym instruction videos on YT ;-)

[@rminitials]

This video is absolute gold. The fact it's free just blows my mind. Could easily sell this program for $100 a pop, and I'm being generous.
Thank you, Jeff

[@andrewcarpenter9849]

Good work dude! I like you’re attention to detail

[@96gasu]

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! 👌🔥

[@jmac6973]

Greg Doucette says he’s sorry and wants to be friends …

[@meruemo776]

What? When? Where? How? Lol?

[@sunshinefl6586]

@@cosmogamer9914 With good reasons!!!

[@jmac6973]

@@cosmogamer9914 I know lol that was my attempt at sarcasm 😅

[@meruemo776]

@@sunshinefl6586 why? Cuz greg said jeff trains like a pussy?. I mean i kinda agree in the sense that 99.9% of people can't judge how many reps in reserve they have. Just go to failure on the last two sets of every single excercise. Been training for 2 years and i still cant estimate how many reps i got left. Sometimes i got way more, sometimes i got less

[@UltimateHibz]

Greg will probably say Jeff's rpe is too low on this video too, and he wouldn't be wrong.
Though great Video Jeff, thanks

[@howiestuner616]

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.

[@mke245]

Other Fitness UA-camrs: Jeff Nippard doesn't train hard enough!
Jeff: ... And I took that personally.
Seriously though, this program looks absolutely brutal. With that said, I have every confidence it will get great results. A lot of thought put into the exercise choice, including deliberate considerations for body parts/muscle heads that tend to lag all backed by science.

[@AFLPlacek]

Who said Jeff doesnt train hard enough?xd

[@inhumane819]

HERE ARE ALL THE EXERCISES:
#Monday#0:52 - Legs 1 (Quad Focused)
Sample Pyramid Warm-up 1:00
Exercise 1: Squats 3 sets x 4 reps (80% 1RM)
sO}: 3
Exercise 2: RDL 3 sets x 10 reps 2:00
Exercise 3: Single Leg Press 3 sets x 15 reps
paaXS
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
-----------------------------------------
Tuesday
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
----------------------------------------
Wednesday
7:24 - Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps
We
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
----------------------------------------
Thursday
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
----------------------------------------
Friday
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
COs
Exercise 6: Neck Flexion/Extension 3 sets x
10-12 (idk why this is here but whatever)
----------------------------------------
Saturday
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
sce
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

[@Precisionist_Antifier]

0:55 never speed up your dynamic warm ups 😔