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Jeff Nippard Push Pull Legs
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Jeff Nippard Push Pull Legs routine by Linaz is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs 1
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Plank
2 Sets
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Tue
Push 1
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Wed
Pull 1
Est. 64 min
8 exercises
Weighted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 12 Reps
trap bar shrugs
3 Sets x 12 Reps
Thu
Legs 2
Est. 44 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Fri
Push 2
Est. 53 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 12 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Sat
Pull 3
Est. 42 min
8 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Barbell Reverse Curl
1 Set x 12 Reps
Barbell Curl
2 Sets x 12 Reps
