Push Pull Legs (JEFF NIPPARD INSPIRED) - JEFIT

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Push Pull Legs (JEFF NIPPARD INSPIRED) - JEFIT

Push Pull Legs (JEFF NIPPARD INSPIRED) banner

Push Pull Legs (JEFF NIPPARD INSPIRED)

AUTOPLAYAUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Push Pull Legs (JEFF NIPPARD INSPIRED) routine by naved17 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

This is inspired by JEFF NIPPARD'S PPL program which can be used as bulking or cutting both as per the calorie intake.

Routine detail

Day 1

Workout Day #1

Est. 71 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Day 2

Workout Day #2

Est. 85 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 6 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Day 3

Workout Day #3

Est. 75 min

8 exercises

1 Arm Lat Pull-In Demonstration

1 Arm Lat Pull-In

2 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 6 Reps

Pendlay Row Demonstration

Pendlay Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Day 4

Workout Day #4

Est. 75 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 4 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps

Day 5

Workout Day #5

Est. 65 min

7 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable triceps kickback Demonstration

Cable triceps kickback

3 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 8 Reps

Day 6

Workout Day #6

Est. 58 min

7 exercises

Neutral grip Pulldown Demonstration

Neutral grip Pulldown

3 Sets x 8 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

6 Sets x 8 Reps

Lat press down Demonstration

Lat press down

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps