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Jeff nippard power building PPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Jeff nippard power building PPL routine by ThunderThighs2022 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 day PPL split
Routine detail
Any
Pull #1 Lat focused
Est. 0 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Kneeling cable pullover
3 Sets x 20 Reps
Hammer cheat curls
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable rear delt fly 2 arms
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Legs #2 posterior-chain focused
Est. 0 min
11 exercises
Smith Machine Deadlift
3 Sets x 3 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Unilateral hip thrust
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
L sit hold
3 Sets
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Push #2 felt focused
Est. 0 min
15 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Low to high cable fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 21 Reps
Front neck curl
3 Sets x 30 Reps
Rear neck curl
3 Sets x 30 Reps
Y-Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Wall pushups
3 Sets x 8 Reps
Any
Legs #1 Quad focused
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Leg extension 4sec Meg
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Extended plank
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Push #1 chest focused
Est. 0 min
13 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 30 Reps
Dumbell cross body upper chest raise
3 Sets x 12 Reps
Cross body tricep extension
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Y-Raise
3 Sets x 8 Reps
Any
Pull #2 mid back rear felt focused
Est. 0 min
11 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Incline dumbbell shrug
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
