The Smartest Push Pull Legs Routine (Fully Explained) 

All exercises Sets & Reps: Legs 1 Day 1: Squat: 3 Sets x 4 Reps (80% 1RM) Romanian Deadlift: 3 Sets x 10 Reps Single Leg Press: 3 Sets x 15 Reps Eccentric Leg Extension: 3 Sets x 10-12 Seated Leg Curls: 3 Sets x 10-12 Reps Standing Calf Raise: 3 Sets x 10-12 Reps *Decline Crunches: 2 Sets x 10-12 Reps *Long-Lever Planks: 2 Sets x 30s **SUPERSET** Push 1 Day 2: Bench Press: 3 Sets x 8 (72.5% 1 RM) Machine Shoulder Press: 3 Sets x 12 Dips: 3 Sets x 12-15 Reps Eccentric Skullcrushers: 3 Sets x 8-10 Egyptian Lateral Raise: 3 Sets x 12+MYO Cable Tricep Kickback: 3 Sets x 20-30 Pull 1 Day 3: Weighted Pull-Up: 3 Sets x 6 Reps Seated Cable Row: 3 Sets x 10-12 Reps Cable Pullover: 3 Sets x 15-20 Reps Hammer Cheat Curl: 3 Sets x 8-10 Reps Incline Dumbbell Curl: 2 Sets x 12-15 Legs 2 Day 4: Deadlift: 3 Sets x 3 Reps (80-85% 1RM) Hack Squat: 3 Sets x 10-12 Reps Single-Leg Hip Thrust: 2 Sets x 15 Reps *Nordic Ham Curl: 2 Sets x 10-12 Reps *Prisoner Back Extension: 2 Sets x 10-12 **SUPERSET** Single-Leg Calf Raise: 3 Sets x 8-10 Reps Weighted L-Sit Hold: 3 Sets Push 2 Day 5: Overhead Press: 4 Sets x 4 Reps (80%) Close-Grip Bench Press: 3 Sets x 10 Cable Crossover: 3 Sets x 10-12 + Drop Overhead Tricep Ext: 3 Sets x 10-12 Reps Lateral Raise 21’s: 3 Sets x 7/7/7 Neck Flexion/Extension: 3 Sets x 10-12 Pull 2 Day 6: Omni-Grip Lat Pulldown: 3 Sets x 10-12 Chest-Supported Row: 3 Sets x 10-12 Rope Facepull: 3 Sets x 15-20 Reps *Incline Dumbbell Shrug: 3 Sets x 15-20 **OPTIONAL** Reverse Pec Deck: 2 Sets x 15 + 10-15 Pronated/Supinated Curl: 3 Sets x 10/10 Great content as always Jeff!!

HERE ARE ALL THE EXERCISES: 0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

Copied for easy acess; HERE ARE ALL THE EXERCISES: 0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36 1 month ago HERE ARE ALL THE EXERCISES: 0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

Hey Jeff. I started this routine about a year ago and have been extremely consistent with it. It’s been life changing. I have completely changed my physique and gained so much confidence in life and everything I do. When I started going to the gym I was in a really bad place and just having this system and the outlet of the gym has helped so much. Just wanted to say thank you so much for all you do. You have made my, and so many other’s lives better. Keep doing what you’re doing.

My first time in the gym in a while went really well! I did 20 minutes of cardio, 10 minutes on the defibrillator and 3 days in hospital!

Hey guys! Timestamps below in case you want to jump to a specific workout. Hope you enjoy! 0:52 - Legs 1 (Quad Focused) 4:54 - Push 1 (Chest Focused) 7:24 - Pull 1 (Lat Focused) 9:35 - Legs 2 (Posterior-Chain Focused) 12:15 - Push 2 (Delt Focused) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused)

0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36 1 month ago HERE ARE ALL THE EXERCISES: 0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

so much free training and explanation to what is seemingly a hard hobby to master. You are truly a saint for giving all of this knowledge away for free.

Ah yes, another way to procrastinate engineering homework and get more gym education.

Jeff, thanks to you and your advice I have grown stronger and lost more weight than ever before. I stopped lifting in 2018 due to a back injury and then COVID-19, I gained a ton of weight due to depression which I still battle every day. Now I'm 30 lbs lighter and I'm getting stronger, my muscles are showing. All done with your training videos, I love hearing you explain every single exercise and the explanation for the variations. The trainer at the gym used to hate me and now she greets me with a wide grin, I guess she was able to see I'm putting in the work by myself. I finally understand a lot that I didn't before thanks to you and some other channels but really man, if you ever need me to ride into battle for you and bleed I'll do it gladly. Thank you sir.

I've been using this routine for about 2 months now. my strength, physique and conditioning has gone up like crazy. if your not using this routine you are missing out. this shit is like gold.

Can we all take a moment to appreciate those who leave summaries and timestamps in the comments? 👏🏻to whoever does this

The way Jeff leaves the leg extension machine at 3:43 we can conclude that he is actually a fluid

Started working out and already Skipped a week on the gym due to schedule. Been catching up on home work out instead. This has been my guide since i wanna follow the PPL routine. I have to say im able to do most work outs without getting fatigued. And your voice doesnt give me PTSD. Thanks Jeff

“Omni-grip Lat Pulldowns” *Invincible Train Flashbacks*

You are truly one of my all time favorite youtubers. The clean, no B.S. execution of research-backed information has complete changed my outlook on health and fitness. Your videos make me excited rather than intimidated to improve in the gym and in the kitchen. So, from the bottom of my heart, thank you

It’s crazy that all of this well researched information is free. Thank you Jeff 🙏

Love your videos, Jeff. I’ve got a few favorites and you’re definitely one of them. Before I try anything new I always check to see what you say on the subject. Keep it coming 💪

Almost cried when Jeff said a power building 2.0 program. Ran the first one twice and got my Deadlift up to 500. Super excited to do this one!

I'm really enjoying this Push Pull Off-Day setup we have going

Jeff has taught me so much through the years that I checked this video after I made my own personalized ppl program and it looked almost exactly like this. Down to the bro curls

Gm. I wanna say thank you. You were the first name I remembered given I haven't been to the gym in weeks. Back on the horse with a channel I always felt gives real data, real results. The last time I truly watch a vid you were much smaller. Congrats brother

Can’t believe we get this information for free. Thanks Jeff, great as always!

I like how Jeff shows weightlifters how to do different exercises, explains the reasons he does it his way, and like my favorite teacher Yoga With Adriene describes other options that are viable.

I've been struggling for a while to really feel like I was progressing or getting the most out of my workouts and immediately after trying this I could feel the difference. I'm so much more tired by the end of my workouts and it feels great

I saw this video daily and followed the routine barring 2 complex exercises - squats n deadlines - too risky for my phsique to start with. It took me 2-3 months to realize that I had better biceps, excellent triceps, front delts n traps. I did not believe prior to starting the regimen that in my mid forties, I could do so... Respect for Jeff...

You’re such an inspiration Jeff, honestly how backed everything is by research, I’m studying biomechanics and these videos have been extraordinarily helpful. Keep up the fantastic work!

I really appreciate that you included whole routine in a single video.

I've always stuck with the lower rep range for my workouts. Thanks for helping me push myself in order to get stronger!!!

Been doing this plan, for 3 months, 4-5 days a week but just continuing on the next workout and holy crap. Went rock climbing today and I’m just pulling up into things like I’m a superhero or something. Looking the best I ever had as well. Developing and appreciating the muscle groups that weren’t fully being developed before (mainly upper and lower back). Best workout ever and I recommend it to all my friends. Thanks so much man

This is PERFECT. Starting my split tomorrow, going to switch to this! Thanks dude!

I kind of fell out of love with bodybuilding in the past couple years, and part of that was listening to talking heads all saying the same thing and feeling like I just wasn’t learning much. This channel has completely reinvigorated me. Thank you for your work.

I really like this routine ,the best thing that happened to me in the month is to discover this channel .Greetings from Argentina.

You are my favorite channel for exercise. Outstanding quality and filled with true science. Thank you so much for this beautiful delivery.

The quality of free information is incredible. Thanks Jeff!

Can I say I am so excited that you’re releasing a part 2 of you Powerbuilding program?!?!!! Just finished the first last week and am SO ready! Really enjoyed the first and built a lot of strength! I was going to repeat it but maybe I’ll do these workouts and wait for part 2! Thanks for all you do!

Great video! I just added some rear delt excercices to my training split and now it is fairly simular to yours :)

This man just gave us a free program. Gotta respect that!🙏🏼

This is my favorite split and I can't wait to implement this routine. Always appreciate the amount of research you put into these videos.

This was much needed. I always think that I have to spend such a long time in the gym to get results but this shows how simple it is to gain strength and size in a good amount of time

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

Wow. The form on every single one of these exercises is impeccable.

THANK YOU JEFF!! I've been doing your last push/pull/leg split and seen massive results!

Good work dude! I like you’re attention to detail

Amazing program, been following it for about two months. I can not thank this man enough. God bless this community.

This gotta be one of the best splits I’ve ever seen

I copied the following, so that i can find it everytime I come back to this Video: HERE ARE ALL THE EXERCISES: 0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36 1 month ago HERE ARE ALL THE EXERCISES: 0:52 - Legs 1 (Quad Focused) Sample Pyramid Warm-up 1:00 Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08 Exercise 2: RDL 3 sets x 10 reps 2:00 Exercise 3: Single Leg Press 3 sets x 15 reps 2:26 Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59 Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29 Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12 Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35 Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47 4:54 - Push 1 (Chest Focused) Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00 Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30 Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement) Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32 Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00 7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33 Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01 Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26 Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56 Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17 9:35 - Legs 2 (Posterior-Chain Focused) Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45 Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18 Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13 Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24 Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24 Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40 Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51 12:15 - Push 2 (Delt Focused) Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20 Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38 Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12 Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47 Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07 Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever) 15:03 - Pull 2 (Mid-Back & Rear Delt Focused) Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27 Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56 Exercise 3: Rope Face Pull 3 sets x 15-20 16:31 Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45 Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04 Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

Finishing up my second week of this . Already noticeable progression. This guy da goat

I was doing this for few months now. My life is completely changed now. I have no problem or lack of motivation when going to exercise. most of my workouts are full of joy and the results are awesome

“Just shot by me and a tripod so dont expect any nolan-level cinematography” Hahaha okay Jeff. Had me in the first half ngl

Thanks Jeff! I’ve been doing your last push pull legs workout for 3 years now. I have gotten so much gains from it. Can’t wait to try this now!

High quality video and information. Congrats for the vid bro!

I’m not really into bodybuilding/strong man, only going to the gym with a sports focus but this video was exceptional. I’ve never ran into a coach which went into so much detail and provided research after making each point. Excellent video!

Thank you so much for this. I've been looking for a comprehensive training routine similar to my Adv. Weight Training class in Senior year of HS. My teacher was sports science certified and I had complete trust in his method. It was called the Cube method where we progressively overloaded using %ORM and also switched every week between Speed,Power, and Endurance to keep the body guessing. Plus we had to fit it all within a 45-50 min period choc full of workouts and it was great to eventually complete the whole routine within that timeframe. It was so satisfying to progress and within three months I was enjoying it so much and got "big". Well done Jeff

Looking absolutely jacked, man. Appreciate all this info! Perfect timing for a change of programming. Looking forward to Powerbuilding 2.0

Thanks bro. This is the best PPL program ive ever tried

I use this as a newbie and I love it. Thank you.

I was following your last training program for a half-year, now it will be great to switch to something new. Thanks a lot Jeff! 👌🔥

Thinking off starting my transformation and change my life. Thank you for this man

I don't even do ppl, but i still watch your videos because they are just that good and informational

Natural beginner here, 4 months of bro splits. Gonna try push pull legs next week and cant wait to test it!😊

This came into my life at the perfect time. Thanks Jeff!

I’m about to start this workout Monday!! My motivation has been down recently due to heavy stress and medication challenges but this video is perfect for me to renter the gym with renewed vigor!!! PS I would love to see your “off-week” Power-Building workout routine you follow every other week in conjunction with this workout in a similar style video as I plan on following this program strictly!

So helpful! I also recently switched to doing seated hamstring curls (instead of lying), I could never get the mind to muscle thing going when lying down! Ive noted a remarkable difference in muscle growth already! Definitely feel it more the next day as well!

Started this program today and I love the first push workout already thanks Jeff !

This routine is classic and overall good but not for everyone, as ive experienced some drawbacks: 1. not everyone can workout 6 days a week and it’s hard to stay consistent. 2. there will be some muscles overlap. 3. Recovery, i sometimes couldn’t recover when it comes the second day for the same muscles.

Literally just about to hit my second pull day on my current ppl split, god bless

Thanks a lot for the program! It is very well explained and helpful

Thanks for the content and program really well explained and found it very helpful

Yesss I just started my own push pull legs transitioning from bro split for the last 2 years, this is exactly what I needed!

Started this routine and what i can say is that I’m having the pump of a lifetime!! Great exercises and combinations..I’m very happy about it.. so far so very good 👌🏻

Never have I’ve been so mogged in my entire life, keep going with that body work my man!

The Push 1 was amazing, look forward to Pull 1 tommorow! Keep it up!

I’ve noticed an INSANE increase in gains thanks to your program! 💯🔥

i can literally feel my legs soreness after watching your first leg day exercise

The bicep curl superset at the end is a godsend! I too apparently have stubborn biceps. Always been *very* slow to progress and haven't felt them much during curls. But these DESTORY my biceps .

Been working out the past 6 months with no sort of routine & I feel like it’s really hindered gains. Going to switch things up a bit and focus on this split. Appreciate the vid man!

I started doing the ppl again, on week 2 and I see some difference already getting them gains back after the lockdown, I’m excited for the new ppl

I've been following this workout for over 2 months now; & the results are AMAZING ! Thanks a lot Jeff.

How have I not seen Jeff Nippard's content until recently? Genius content to say the least.

Excellent video! Really loved it thoroughly. 💪🙏👍

Hey Jeff, (please vote this up if relevant for you as well) I was working out a lot last year, but then got a shoulder injury. I wanted to ask whether you could consider doing a recovery from injury type video focused on the shoulders (as they seem to frequently be a point of injury for people). Cheers!

Bro that quality is insane 🔥🔥🔥 sheesh

Love this workout. Going to write it down and give it a go. My gym is very small. I don’t have all these machines. I’ll adjust to make it work.

Great program and thanks for making it accessible for everyone brother! As a student that is new to the gym, your program really helps me stick to a plan, build my discipline, and absolutely destroyed my muscles 😂.I can already see the progress on my physique 💪. Keep up the good work brotherrr 💪

Gym's aren't even open yet in Ontario so I'll just live vicariously through this video

Really solid video & program as always! No need to apologize for the non-cinematic footage, as it’s the quality of content that matters most, & you never fail to deliver there. 💪👍

This helps a lot man thank you

I've been doing this for over 6 months and I have modified a few just to suit me better. It's been great so far! Thanks Jeff :D

Can't beat a solid PPL program for strength and size! 💪

Excited to watch this later, I’ve been running your old PPL split from the last video series for a few months so I’ll be excited to give this one a go.

I love how with the dropset you emphasize how growth isn't the only thing you can focus on in the gym, but maybe a dropset can focus you in and see what "all out" is

I love this workout so much. Been using it for about five months now and it has been so obvious to my girlfriend and friends that I’ve gotten so much bigger. Thank you so mich jeff for being one of the best fitness professionals ever.

I can’t imagine how much work it must’ve taken to put this together.

When you think you have nothing left in the tank, just remember Jeff's gaze staring into your soul at 7:04.

tysm! I really wanna get into the gym after my acl surgery and this is perfect!

Very well made video! Thank you!

Gyms are finally open after 1.5 month of lockdown here, and I'm switching to a 6 day PPL program to still try and reach my goals set before gyms closing. This video is perfect.

I’m almost 2 months in with this split and this split is amazing, definitely get results

I love you man. Best fitness youtuber bar none 😭🙌🏻