ThunderThighs2022

Jul 17th 2023

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Jeff nippard power building PPL

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

6 day PPL split

Legs #1 Quad focused 9 exercises, 0 min

Smith Machine Squat	3x4 reps	rest: 180s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Machine Single-Leg Press	3x15 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 0s
	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s

Legs #2 posterior-chain focused 11 exercises, 0 min

Smith Machine Deadlift	3x3 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Hack Squat	3x12 reps	rest: 60s
	3x15 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s

Pull #1 Lat focused 10 exercises, 0 min

Pull #2 mid back rear felt focused 11 exercises, 0 min

Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Machine Seated Row	3x12 reps	rest: 60s
Cable Rope Face Pull	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 0s
EZ Bar Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 30s
Smith Machine Shrug	3x8 reps	rest: 60s

Push #1 chest focused 13 exercises, 0 min

Smith Machine Bench Press	4x8 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Machine Assisted Dip	3x15 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Tricep Kickback	3x30 reps	rest: 60s
	3x12 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 60s
	3x8 reps	rest: 60s

Push #2 felt focused 15 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x21 reps	rest: 60s
	3x30 reps	rest: 30s
	3x30 reps	rest: 30s
	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s