The Smartest Push Pull Legs Routine (Fully Explained)

Just when you thought it was too serious a subject matter for a freestyle ……

I was skeptical, but I forced myself to follow this as closely as possible. I went from a 7 day bro split (yes, I know, just laugh at it), to actually seeing impressive and honestly, shocking results only within my second week. I opted for:

Leg Push Pull x 2 with Friday as my rest day, and my lord by the time Friday rolls around, I genuinely feel like I put in some serious effort. I’m very amazed, and very glad that I was humble enough to admit my split was garbage.

To anyone who wants to try getting into PPL, I can not recommend trying this for even just one week. I saw results within a week, but two weeks is probably more realistic (I am lower fat%, so I saw changes “faster” imo?)

I now want to ride this routine out for a bit more and eventually adopt another one of Jeff’s routines into a circuit style. I wish I tried this sooner, so please give it a shot!

I got his program and it’s alternating between full body and upper/lower for me. Not full body and PPL

Oops i accidentally skipped the legs

Do you use the warm up pyramid for every first exercise of the day?

Jeff with mask looks like Cillian Murphy

I understand this is a push pull legs routine x2 per week (6 days total of exercise). Could it be used for only 3 days a week, then alternate week to week? 3 days for your push pull leg variation 1 , next week 3 days for your push pull leg variation 2? Or would this diminish returns. Thanks!

Hey Jeff, about how long is the rest time between excercises?

Bro sounds like Bart Simpson

Currently I do a 5 day split with push, pull, legs, push, pull, rest, rest, repeat

Push Day

Bench Press Smith Machine
Chest Dumbell Flies
Arnold Press
Lateral DB Raises
Triceps Pushdown
Overhead Tricep Extensions

Pull Day

Lat Pulldown
Seated Cable Row
Dumbbell Shrugs
Preacher Curls
Hammer Curls
Rear Delt Flies

Leg Day

Squat Smith Machine
RDLS Smith Machine
Leg Press
Leg Curls
Leg Extensions
Calf Extensions

I like the switch to fullbody. Keeps it interesting and more athletic

Rudy! Rudy! Rudy!

Simpler - the better. Wtf is this 72.5% 😅

Hi, Im new on this, like 7 months on gym. I have the doubt if this is good for hipertrophy or if it is better to modify the routine so its a little bit more focused on mass gain than power.

2 leg workouts and no lunges ? Lol

Where is upper chest in push 1 ?

So nobody talk about rest betwen reps and set ?

Hi. Is this workout recommended for beginners? And do we have to do all 6 workouts in a single week?

do u have a sample program for beginners at gym? that will also target almost all muscles that are needed to train for a week so someday i'll be able to do this PPL..

do u have a sample program for beginners at gym? that will also target almost all muscles that are needed to train for a week so someday i'll be able to do this PPL..

I've noticed a lot of weight routines have "A" and "B" versions for each push, pull and legs. You imply one reason for this with "quad focused" vs not. But is that the only reason? It seems possible to hit quads, glutes, hams and calves in one workout. Does it help with central/tendon/muscle fatigue over a training cycle to have different versions as opposed to doing the exact same leg exercises twice per week? Are there other advantages/disadvantages to this approach? I worry about "burning through" too many good exercises when I have A and B days.

Should i do 12 reps on the squat

This looks kinda easy for someone who s been working out for 10 years, will try and come back with some input

Is this 6 consecutive days? When do you incorporate rest…Just 1 day? I thought 2-3 days of rest is important for muscle growth?

Aren't the biceps not being targeted much?
Just 5 sets on day 1 of pull and 3 in day 2 that's it? Just 8 sets in the entire week? Shouldn't there be at least 10 sets a week?

How do I prevent cramps when I’m doing seared leg curls?

routine

Thanks so much! I needed this!!! I want to work on getting my legs and arms stronger! This is great.

It may be dumb question, but the pyramid warmup is for each day or just for the first leg day? So before jumping on heavier bench press i should do the warmup sets first?

with such a routine which i do really like whats the best way to incorporate cardio?

Very well made video! Thank you!

let's see Andrew Eubanks recommend Jeff Nipparrds push pull legs

Remember how retarded that time was when we were forced to wear cloth masks in the gym? 😂😂

u start with legs?

working out in a mask what is wrong with you

What are 3 benefits of dumbbells?

puh a lot of volume

i am only able to train 3 days a week so what should i do??

What is the percentage indication in reps ??

no rest days from monday to saturday?

“72.5% of our one rep max”
I don’t think i’m intense enough for this type of training lol

How long are these workouts? Look like around 2 hours. 6 days a week. So 12 hours a week. That is a lot of time in the gym.

When should i add weight to my pull ups?
I currently do 3 sets and in first one i did 9 and other two 8 reps

Here’s the thing, I’ve always done chest/shoulders, then back/traps, then a whole day for arms,then legs for a whole day, then abs for a whole day, not literally a whole day, I just workout similar muscles, then switch it up to not similar muscle group, just started ppl, honestly I feel the muscles more. I’m doing 3 days, 3 sets of exercises per muscle group, then take a day off after 3 days. I’m just asking about days off, should I do my ppl that way?

How do you incorporate finding your max bench press into this?

Can beginner do that ?