Jeff Nippard reveals his top push, pull, legs schedule
Jeff Nippard is a natural bodybuilder and powerlifter with an impressive physique and dedicated work ethic, celebrated for his remarkable build and exceptional strength. With a significant social media following, he leverages his presence to promote himself and motivate others to achieve their desired results, including through the most effective push, pull, legs regimen.
When it comes to intense training, learning from the experts and replicating their plans is an excellent strategy to enhance our progress. These professionals are living examples of the outcomes when you put in the effort at the gym. Numerous websites and influencers claim to have the magic formula for a massive and defined physique, but they often provide generic programs. Why not turn to bodybuilding, powerlifting, and athletic icons for the most sought-after tips? They have the experience, and their hard work is indeed evident.
Jeff Nippard knows exactly what it takes to see tangible progress. With this push, pull, legs workout, your entire body is sure to ignite with significant growth.
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Full Name:Jeff Nippard |
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| Weight | Height | Date Of Birth |
| 155-165 lbs. | 5’5” | 10/06/1990 |
| Profession | Era | Nationality |
| Bodybuilder, Powerlifter | 2010 | Canadian |
Jeff Nippard has introduced an impressive Push, Pull, Legs program. The renowned bodybuilder and coach, Nippard has assisted many individuals with his expertise and insights. Let’s explore in detail what he considers the most effective Push, Pull, Legs regimen.
Who is Jeff Nippard?
Before delving into the workout, it may be helpful to understand who Jeff Nippard is. Jeff Nippard was born in Canada to hardworking parents, with his mother being a bodybuilder and fitness instructor. Consequently, he started visiting the gym at a young age. From there, he began bulking up and as a teenager started bodybuilding, competing in contests and even securing victories.
Over the years, Jeff has maintained his dominance and also embarked on a powerlifting journey. Thanks to his successful bodybuilding and powerlifting careers, he has amassed a large social media following, which he utilizes to promote himself and inspire others to exert the same level of effort he does.
Jeff Nippard’s Push Pull Legs Approach
Push, Pull, Legs. It’s a workout split that has earned substantial acclaim from bodybuilders over time. The regimen is fairly straightforward yet highly effective. Essentially, each segment of the split is organized to enable the user to target every body part while providing ample time to recover from each specific day.
Push Day
Push days require the user to focus on pushing exercises. This means the attention can be on the chest, arms, and shoulders depending on the chosen exercises. For instance, the bench press is a push exercise that mainly targets the chest and triceps, including exercises for the front deltoids. Additionally, dips are another push exercise focusing on the triceps.
Pull Day
On pull days, the focus is on pulling exercises. These exercises can work the back, the biceps/arms, and the rear shoulders. Essentially, the prominent difference here is that the exercises largely concentrate on the back. While the arms and shoulders still receive substantial attention, the back remains the primary focus.
Leg Day
Lastly, leg days shift the emphasis to leg exercises. This encompasses anything from working the quads with squats to targeting the posterior chain including the hamstrings and glutes with the deadlift.
Jeff Nippard’s Push, Pull, Legs Schedule
In recent years, Jeff Nippard has gained significant respect within the bodybuilding community. His evidence-based approach to imparting essential bodybuilding knowledge has elevated many of his clients and followers to new heights.
Day 1: Leg Day 1
Superset
| Exercises | Sets | Reps |
| Squat | 3 | 4 (80% of 1RM) |
| Romanian Deadlift | 3 | 10 |
| Single Leg Press | 3 | 15 |
| Eccentric Leg Extension | 3 | 10-12 |
| Seated Leg Curls | 3 | 10-12 |
| Standing Calf Raise | 3 | 10-12 |
| Decline Crunches | 2 | 10-12 |
| Long-Lever Planks | 2 | 30 seconds |
Day 2: Push Day 1
| Exercises | Sets | Reps |
| Chest Press | 3 | 8 (72.5% of 1 RM) |
| Shoulder Press Machine | 3 | 12 |
| Tricep Dips | 3 | 12-15 |
| Slow Skullcrushers | 3 | 8-10 |
| Egyptian Side Raise | 3 | 12 |
| Cable Triceps Extensions | 3 | 20-30 |
Day 3: Pull Workout 1
| Workouts | Sets | Reps |
| Pull-Up with Weight | 3 | 6 |
| Cable Row (Seated) | 3 | 10-12 |
| Cable Pulldown | 3 | 15-20 |
| Cheat Hammer Curl | 3 | 8-10 |
| Dumbbell Curl on Incline | 2 | 12-15 |
Day 4: Leg Workout 2
Super Set
| Workouts | Sets | Reps |
| Heavy Deadlift | 3 | 3 (80-85% of 1 RM) |
| Machine Squat | 3 | 10-12 |
| One-Leg Hip Thrust | 3 | 15 |
| Nordic Hamstring Curl | 2 | 10-12 |
| Back Extension with Hands on Head | 2 | 10-12 |
| Single-Leg Calf Raise | 3 | 8-10 |
| L-Sit Hold (Weighted) | 3 | 30 seconds |
Day 5: Push Workout 2
| Workouts | Sets | Reps |
| Overhead Press | 4 | 4 (80%) |
| Narrow Grip Chest Press | 3 | 10 |
| Cable Chest Fly | 3 | 10-12 |
| Overhead Triceps Stretch | 3 | 10-12 |
| Lateral Raises (21s) | 3 | 7/7/7 |
| Neck Curl/Extension | 3 | 10-12 |
Day 6: Pull Workout 2
| Workouts | Sets | Reps |
| Lat Pulldown (Various Grips) | 3 | 10-12 |
| Row (Chest Supported) | 3 | 10-12 |
| Face Pull with Rope | 3 | 15-20 |
| Shrug on Incline Bench | 3 | 15-20 |
Optional
| Reverse Pec Deck Fly | 2 | 15+ 10-15 |
| Curl with Supination/Pronation | 3 | 10/10 |
To watch Jeff Nippard complete this entire regimen, click the link here.
Optimal Approach To Achieve Natural Gains
After engaging in such an exercise routine, it’s crucial to identify the appropriate supplementation to enhance strength and bulk, while also prioritizing recovery. A high-quality protein supplement is essential as it provides the necessary protein to achieve the gains you seek. This will aid in maximizing muscle development and ensuring optimal recovery. For additional gains, consider incorporating creatine or a mass gainer alongside your protein product.
Conclusion
This push, pull, legs routine from Jeff Nippard is an incredibly efficient workout for achieving overall body gains. For those eager to challenge themselves while experiencing substantial growth, try this session and observe the results. With the correct exercises at the right sets and rep ranges, this is a workout worth integrating into your rotation, promising satisfying outcomes.
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*Images courtesy of Jeff Nippard Instagram