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Jeff Nippard Ultimate PPL Phases 1-3
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jeff Nippard Ultimate PPL Phases 1-3 routine by Heng7315 is a 18 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1-5 weekly overload, week 6 deload
Routine detail
Day 1
Push 1 Phase 2
Est. 0 min
5 exercises
Barbell Bench Press
1 Set x 3 Reps
High-Incline Smith Machine Press
2 Sets x 5 Reps
Egyptian Lateral Raise
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 5 Reps
Cable Tricep Kickback
2 Sets x 6 Reps
Day 1
Push 1 Phase 3
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Crossover Ladder
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Side Delt Static Stretch
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Tricep Push-Up
1 Set x 10 Reps
Day 1
Push 1 Phase 1
Est. 0 min
9 exercises
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Press-Around
2 Sets x 12 Reps
Pec Static Stretch
2 Sets
Cross-Body Cable Y-Raise
3 Sets x 12 Reps
Tricep Pressdown (Bottom Half)
3 Sets x 8 Reps
Overhead Tricep Extension (Bottom Half)
3 Sets x 8 Reps
Cross-Body Triceps Extension
2 Sets x 10 Reps
Day 2
Pull 1 Phase 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Drop Set
1 Set x 5 Reps
Omni-Grip Machine Chest-Supported Row
3 Sets x 10 Reps
DB Lat Pullover (Bottom Half)
2 Sets x 10 Reps
Lat Static Stretch
2 Sets
External Face Pull
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 6 Reps
Preacher Curl (Bottom Half)
2 Sets x 10 Reps
Day 2
Pull 1 Phase 3
Est. 0 min
8 exercises
One-Arm Half-Kneeling Lat Pulldown
2 Sets x 20 Reps
Omni Grip Lat Pulldown
3 Sets x 20 Reps
Machine Low Row
4 Sets x 20 Reps
Cable Shrug-In
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
EZ Bar Curl
1 Set x 5 Reps
EZ-Bar Curl 21’s
2 Sets x 21 Reps
Bicep Static Stretch
2 Sets
Day 2
Pull 1 Phase 2
Est. 0 min
5 exercises
Neutral Grip Lat Pulldown
3 Sets x 5 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Hammer Cheat Curl
1 Set x 6 Reps
Pendlay Row
2 Sets x 5 Reps
EZ Bar Curl
2 Sets x 6 Reps
Day 3
Legs 1 Phase 2
Est. 0 min
5 exercises
Barbell Squat
1 Set x 3 Reps
Barbell Romanian Deadlift
2 Sets x 5 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 6 Reps
Day 3
Legs 1 Phase 1
Est. 0 min
7 exercises
Calf Press On Leg Press
4 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Squat
1 Set x 3 Reps
Pause Squat
2 Sets x 5 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Day 3
Legs 1 Phase 3
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 20 Reps
LLPT Plank
2 Sets
Day 4
Push 2 Phase 3
Est. 0 min
7 exercises
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 15 Reps
Dumbbell Arnold Press
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Overhead Tricep Extension (Bottom Half)
3 Sets x 20 Reps
Day 4
Push 2 Phase 1
Est. 0 min
8 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 8 Reps
Dumbbell Front Raise
2 Sets x 15 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 5 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 12 Reps
High to Low Crossovers
3 Sets x 10 Reps
Tricep Push-Up
1 Set x 10 Reps
Day 4
Push 2 Phase 2
Est. 0 min
4 exercises
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Cable Lateral Raise
2 Sets x 6 Reps
Weighted Tricep Dip
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Day 5
Pull 2 Phase 1
Est. 0 min
6 exercises
Machine Reverse Fly
3 Sets x 10 Reps
Pull-Up
1 Set x 10 Reps
Cable Shrug-In
3 Sets x 10 Reps
One-Arm Half-Kneeling Lat Pulldown
3 Sets x 12 Reps
Kroc Row
3 Sets x 10 Reps
Cross-Body Cable Bicep Curl
3 Sets x 10 Reps
Day 5
Pull 2 Phase 2
Est. 0 min
5 exercises
Cable Seated Row
2 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 5 Reps
Wide Grip Pull-Up
2 Sets x 5 Reps
Dumbbell Shoulder Shrug
2 Sets x 5 Reps
One-Arm DB Preacher Curl
1 Set x 6 Reps
Day 5
Pull 2 Phase 3
Est. 0 min
6 exercises
External Face Pull
3 Sets x 20 Reps
Wide-Grip Cable Row
10 Sets x 3 Reps
Preacher Curl (Bottom Half)
3 Sets x 15 Reps
Bayesian Cable Curl
3 Sets x 20 Reps
Pull-Up
6 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Day 6
Legs 2 Phase 1
Est. 0 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Leg Extension (Slow Eccentric)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 6
Legs 2 Phase 2
Est. 0 min
5 exercises
Hack Squat
2 Sets x 5 Reps
Dumbbell Walking Lunge
2 Sets x 5 Reps
Machine Seated Leg Curl
2 Sets x 5 Reps
Machine Seated Calf Raise
2 Sets x 6 Reps
Decline Crunch
2 Sets x 6 Reps
Day 6
Legs 2 Phase 3
Est. 0 min
6 exercises
Barbell Deadlift
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
2 Sets x 20 Reps
