The Smartest Push Pull Legs Routine (Fully Explained)

[@fn3200]

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

[@flashkick540]

Smart move

[@sijumu7926]

100% same here 😂😂🤙

[@benschamberger8933]

Lmao same for med school. This is Anatomy right?

[@fn3200]

@@benschamberger8933 close enough

[@thejudge5439]

That's me right now. XD ;D

[@JeffNippard]

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)

[@Farfalla2728]

Damn.

[@JeffHuynhFitness]

Ahh perfect 👍🏼

[@graemec7738]

Out of curiousity, would you talk on the “Arnold split” or the “classic split”? I’ve been using it for the past few weeks and I’ve seen amazing strength and size growth and I’m curious why this one works more then others?

[@FabFurqan]

Just wanted to say thank you, for everything! :)

[@dannybautista8817]

@@graemec7738 chest and back Arms and shoulders And Legs. Is that the one you’re talking about ?

[@highliving-animatedvideos5831]

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!

[@RunFromHumanContacts]

Made me laugh harder than it should have lmfaoooo

[@KyanNezhad]

Good recovery plan

[@kahoku451]

😂😂😭

[@RexGalilae]

You aren't training hard enough if don't leave the gym inside an ambulance 😤

[@pumpkingolem9122]

Don't do the hospital to failure

[@slmnsd6186]

WAIT WAIT WAIT WAIT PEOPLE TRAIN THEIR NECK?????????

[@Anthony-if3ps]

Yes

[@iambueno]

What? You've never heard of neck day?

[@ZillaGaming-k6r]

Yeah kinda linked with your traps too

[@erickllerenas7733]

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!!

[@Elirides]

Thank you very much 👏🏿

[@vishalsinghdhamiak47]

guru jii

[@What-he5pr]

Thanks man

[@erickllerenas7733]

Note: On the Nordic Ham Curl & Prisoner Back Extension, it doesn’t list any sets or reps, so do them however preferred.

[@benjaelee]

Goat

[@colewalliser]

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

[@asdfasdfwae]

make a slomo video for your workout.

[@hogrideeeeer]

If you need a random guy on the internet to design your split then Idk what to tell you...lol

[@andrewlalis]

@@hogrideeeeer Jeff isn't a random dude on the internet, he gives probably the most legitimate evidence based info, as opposed to bro science. I've done his full body split, and it's much more effective to use a program designed by a pro, than to do hours of research myself.

[@ninadpatil7995]

@@hogrideeeeer why tf r u watch the video if not to take inspiration for ur own workout

[@colewalliser]

@@hogrideeeeer I actually need more random guys on the internet to judge my comments, so thank you. It's really helping.

[@AnTho98]

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

[@evanscrivner998]

Im glad other people were emotionally scarred by that scene and I’m not alone lol

[@jacobnieves9505]

Think Mark!

[@jacobnieves9505]

@@evanscrivner998 same bro😭

[@BryceJohnson98]

Be sure to use your biceps Mark, the humans aren't going to slaughter themselves.

[@ericramos1916]

Omni Man and invincible were just doing partner assisted resistance training against the train to an RPE of 9

[@myparentsmistake6929]

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

[@jonathanpeak9030]

Legend

[@risengrind6055]

GOAT

[@RexGalilae]

Obligatory "I'd suck your dog and squeeze your lemons for serenading us with your cliff's notes" comment

[@john19992]

Mvp

[@jesusrincon6357]

Mastodonte

[@bankshotzombies8165]

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

[@Matias-tg7fk]

legend.

[@jackgsl2076]

Ur a legend man!

[@umeedkassam6974]

legend

[@kenobi639]

MVP

[@donlyone5787]

Mad respect

[@highliving-animatedvideos5831]

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

[@amaliamena3223]

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

[@Julianw.]

Thank you!!!

[@user-yq4eq5cy8d]

Thanks!

[@rowansabry7876]

thannnnksss

[@yannini11]

Legend

[@lukasgomez1344]

Thanks!!!!!!

[@beng3844]

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.

[@ElonMusk-ez5xz]

Awesome Man, love to see it!! Quick question, how long does each workout take (on avg)?

[@nathanstevens5733]

@@ElonMusk-ez5xz about 45 minutes, the legs take me a bit longer (about an hour)

[@beng3844]

@@ElonMusk-ez5xz @Nathan Stevens is right! Takes about 45 minutes but I like to do some mobility work so usually closer to an hour. Legs are a bit longer, especially legs day 1.

[@beng3844]

@@speedoflight589 Thank you so much! I’ll start by saying that I’m a 20 year old male and am also 6’3. I was about 185lbs at the begging and am now about 200lbs. I did a pretty lean bulk over the course of the year so body fat didn’t change too much but it has definitely decreased a bit, not sure exactly what it is but I’d say it stated around 20 and is now down to 17 percent.

[@niekdekker557]

Hey what technique did u use to progressively overload the glosed grip bench, squat, deadlift, wieghted pull ups and the overhead press. I am struggling with this

[@justsmile1694]

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

[@timmytid6997]

Underrated comment

[@austynmarshall9837]

😂😂😂

[@bigclint5622]

I always forget what's after pull so I just repeat the cycle

[@DAMfoxygrampa]

Push pull pass

[@IWantToStayAtYourHouse]

Whats legs?

[@mschmidt2801]

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

[@veganphilosopher1975]

Gooey

[@gjmcff1156]

Its not a leg extension machine its a leg curl machine.

[@Khalid._.fitone]

Flexion

[@danielprest5887]

That seated leg curl is no joke if you hold the squeeze and take 3-4 sec negatives, my hamstrings are sore for days with that

[@benjaminhumphreys7920]

😂

[@BlueStarNutraceuticals]

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

[@lb7625]

Hi,please confess Jesus As Lord with your mouth and believe He died And That God Rose Him, turn away from swearing,promoting sinful sports(bb,pl),over eating,lying,selfish ambitions,lust,movies,video games,hate,gossip,secular music,drugs,smoking,drinking,love of money and stuff,pride,,idolatry, and all that kind of stuff,dedicate yourself to God fully,obey Him and trust in Him and Jesus

[@triforce9856]

Your entire PPL is my fullbody

[@lb7625]

@Big Smoke do you believe in God?

[@PhilFitworldexposed]

L B bruh

[@eliasali9383]

@@lb7625 yea, but not yours. Go watch Ahmed Deedat

[@Domenicplays]

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.

[@gypsy2246]

R u sure cause I heard 3 sets are not good for muscle build

[@tomamatei4592]

do you work leg1,push1,push1 in a week and leg2,push2,pull2 the next week ?

[@karoli5012]

@@gypsy2246 lmao where? 😂

[@Domenicplays]

@@tomamatei4592 nah I do all 6 in a week

[@Domenicplays]

@@gypsy2246 yes I’m sure 😂

[@CEHFitness]

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

[@chalcedony5667]

It's not for free brah

[@xx7135]

He gets paid well :)

[@CEHFitness]

@@xx7135 well yes, of course he gets paid for it otherwise it wouldn’t be worth his time. But did you personally pay anything for it?

[@MonotoniTV]

Technically, this is only half the routine

[@mmendoza1190]

what's wrong that? who are we (humans) to charge someone else to spread some knowledge.

[@natebackunbroken]

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

[@AeriaIPenguin]

Nolan level.. he directed inception

[@dawsontate2989]

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!

[@osifomrygonen]

you mean the PPL program or he had another one?

[@dawsontate2989]

@@osifomrygonen no another one, it’s his powerbuilding split that he released late last year

[@osifomrygonen]

@@dawsontate2989 I cant find it on his website

[@atrain4980]

@Dawson Tate Did you do the 4-days-a-week version or 6 days? I did the 6 days, and was also able to get new PRs even after 20 years of lifting :P Would like to now how the 4-days version worked :)

[@nazriniskandar]

Ya man i ran it once like 9 months ago and my deads went from 440lb to 495… squat went from 330 to 405.. its crazy because this program wasnt even hard lmao… most of the times i was questioning myself am i even training hard but i got the most results after it while I was always training to failure before and plateau lmao

[@maidros85]

"Weighted"... "Pull-ups"???

[@conart1201]

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

[@Kenjathor]

Rly? Cuz im doing bro split for 4 months, and idk i dont feel like im progressing i mean i am but, i kinda want to try ppl

[@wiebelem2657]

@@Kenjathor don’t do bro split mate, ppl is one of the best if not the best. You should target your muscle groups at least 2 times a week

[@Headie0ne]

update sir

[@alexandrosdlp1294]

Any update?

[@mikakoivisto6504]

I always change my workouts which has given me muscle but no strength. Could be that I'm only 13 and I have nearlt reached my strength limit at this age but my goal isn't strength cause my father is a bodybuilder so I want to follow that path too.

[@moe1292]

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

[@lukas_9407]

You are a legend

[@moe1292]

@@lukas_9407 no, no, the actual comment which I copied from was from „amalia mena“

[@taxoalxe1239]

God among men 🙏🏽

[@hellcatstanced5700]

Thanks brother

[@allayar7]

@@moe1292 you're an honest human!

[@lydiawood9729]

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

[@zardfn9903]

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

[@franciscosabino8175]

How do you do it with 4-5 days? Since it’s normally a 3 or 6 days workout program

[@zardfn9903]

@@franciscosabino8175 I just stay in order if that makes sense. I wont allocate a day to a workout ill just go to gym and do the next workout in the program. I found it really helpful instead of allocating because if I ever felt like I couldn't go to gym( which always seemed to happen on leg days, definitely not a coincidence), you actually are not missing out on anything and it fits your schedule better. hope it helps. @ me again if you didnt get it.

[@akar1-]

@@zardfn9903 Bro is there anyway you can send me your routine if you have it in written form?

[@giovannisechi3381]

By cycling into the weeks. If you have only 4 days to train, in the first week you do A1, B1, C1 and A2. In the second you start from B2, and then continue. We are used to think that a microcycle is equal to 1 week, but actually can be longer

[@benjaminfowler2896]

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.

[@jmac6973]

Greg Doucette says he’s sorry and wants to be friends …

[@meruemo776]

What? When? Where? How? Lol?

[@sunshinefl6586]

@@cosmogamer9914 With good reasons!!!

[@jmac6973]

@@cosmogamer9914 I know lol that was my attempt at sarcasm 😅

[@meruemo776]

@@sunshinefl6586 why? Cuz greg said jeff trains like a pussy?. I mean i kinda agree in the sense that 99.9% of people can't judge how many reps in reserve they have. Just go to failure on the last two sets of every single excercise. Been training for 2 years and i still cant estimate how many reps i got left. Sometimes i got way more, sometimes i got less

[@UltimateHibz]

Greg will probably say Jeff's rpe is too low on this video too, and he wouldn't be wrong. Though great Video Jeff, thanks

[@kzshotz9327]

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

[@mariomariu4394]

Hey nice :) ! Does he do this one week and next week Full Body and then again Pull Push Leg ?

[@FullPowerZ123]

@@mariomariu4394 no, full body workouts aren’t as effective as push, pull, legs

[@kventinho]

@@FullPowerZ123 but in this program there's full body workouts??

[@cuautligonzalez4565]

@@kventinho I don’t think you understood what he said 😅

[@kventinho]

@@cuautligonzalez4565 yeah my bad I just realised I was misreading the comment lmao

[@aboo.bukhari]

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

[@Gunshow0]

how can i condense this into 4 days?

[@M.Behzad_Khan]

huge thanks ❤

[@3MinutesD]

​@Gunshow0 you can't

[@mohammadrezaei6185]

music in the background : Shrek's "i need a hero"

[@antonis6459]

Thank you brother

[@justinerickson5042]

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!

[@lukerees281]

The quality of free information is incredible. Thanks Jeff!

[@cummingreviews]

Nice to watch video from a real natty lifter. His physique is what is expected when you're natural vs enhanced guys where they look unnatural.

[@xashy4335]

Nah man, bro science actually forbids starting a PPL routine with legs.

[@shaulbabylegsmaloney9854]

I disagree

[@secretagentrandybeans7533]

Here's a nice freeweight plan for anyone working out at home with minimal equipment Push Bench x3 Incline bench x3 Flys x3 OHP x2 Laterals x3 Overhead extension x4 Pull Pull ups x3 Row x3 Band Pullovers x3 Shrugs x2 Facepulls x3 Barbell curls x4 Legs Squat x3 Trap bar dealift x3 Lunges x3 RDL x3 Calf raises x5

[@Joeemu81]

Since I can’t access a good gym and can’t access any machines this looks really helpful thanks! Also im just starting out so any extra advice you could give I would be grateful 😁

[@jp_235]

Thanks dude

[@tstreino]

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.

[@guyaudio632]

Same. And also after squat, deadlifts, I def can't do leg press and extension and curls.

[@unknownsource4359]

just lift heavy and try to be consistent . As long as you eat, sleep good , be stress free and be consistent, any workout routine you design will gain you some muscle.

[@AL_FARID_23]

@@unknownsource4359 this

[@dariusvatani180]

Three times per week does the job, high frequency is well overrated. This guy puts out good content, but intensity seems to lack

[@angellima7893]

@@dariusvatani180 "Intense" workouts are very overrated to be honest and Jeff does a great job in this plan on managing fatigue. You should only amp up the intensity towards the end of your program in order to test your new limits.

[@Precisionist_Antifier]

0:55 never speed up your dynamic warm ups 😔

[@cinderbite]

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.

[@nerzul3439]

Amen

[@genos3462]

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

[@justakidtrainingforstrengt1258]

Quit copying the same comment

[@genos3462]

@@justakidtrainingforstrengt1258 dude I'm copying it for my reference, so that everytime I click on the video I see the entire routine and timestamps at the very top of the comments

[@kainarobinson742]

Thank you for this. Exactly what I needed.

[@Laurits-qv5zi]

How do i copy this shit😂?

[@iram4418]

thanks!

[@crazzy4194]

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

[@bryanmoreno8166]

Literally just switched to push pull and decided to look on his channel.

[@crazzy4194]

@@bryanmoreno8166 you’ve come to the right place

[@evergreenthunder]

Very effective split. Enjoy!

[@gmastevlad1258]

@@bryanmoreno8166 i like how you left the legs out of the question :))

[@aisha53608]

@@evergreenthunder best workout split for ped user ?

[@SchuyFit]

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

[@carlsorensen669]

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!

[@the.ent7ty]

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 Bigu

[@donnyrogers1445]

legend for putting this up. cheers bro

[@sigh7310]

thanks for this

[@idanyakobson4170]

On push day 2 its only upper chest exersices, I dont know if the program is really balanced

[@jeffreytomaszewski2483]

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.

[@KurokamiNajimi]

The channels that have influenced me the most are Alpha Destiny, Jason Blaha, and Vegan Gains. The latter 2 are crazy lol Gains doesn’t make that much lifting content but his videos on RPE vs Greg Doucette in addition to learning about strength=muscle gained from Alex/Jason made me understand better. Alex/Jason showing conjugate training to reduce injury risk and strengthen weak links should really be more popular

[@IWantToStayAtYourHouse]

I recommend calisthenics. Made me fall in love with exercise again. I got bored of calisthenics and back in the gym now

[@awithers7]

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

[@joshflood9274]

Jeff puts so much work into his videos it’s insane. This is the type of education people normally pay to receive

[@dzudemlow]

Check out another Jeff (actually Geoff), aside from one specific Jeff they seem to put out great content. The name is Geoffrey Verity Schofield. Both Jeff and Geoff have been the best channels I've ever found tbh while Geoff's content has a little comedic touch to it which I really like. You basically have the elaborate science guy on one side and an actual coach with a decent bit of science to it on the other.

[@trevorcardozo9354]

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

[@KeithTheKing67]

oh dear. . . now I'll always remember that, hopefully it's only when i need to.

[@stuvent8955]

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

[@pedrovieira1037]

I'm so happy when Jeff remembers the channel password hahaha

[@juanmibombiela6026]

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

[@prasadkhilare3019]

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

[@Kodakkz97]

I’ve just started this split was just wondering if any of yous walk out the gym thinking you havnt done enough on arms on push or pull day because there’s only 1-2 exercises?

[@chyves8469]

I feel like push 1 has a good amount of tricep activation but I agree that the biceps feels a bit ignored

[@xavibbi3160]

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.

[@claysouthern4769]

Keep grinding my man!

[@CR7GOATofFootball]

Hope u doing better now.

[@adixtorg7402]

Good job man the stronger the body the stronger the mind

[@bradleygrant5682]

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

[@AL_FARID_23]

Come train in Quebec bro Borders opened up as of today lol

[@just1ce_38]

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

[@sujalbizoara1793]

Hey! I am a beginner to the gym and I have been using this workout for a couple of days. I don't really think I'm hitting the specific muscle groups he's telling me to hit while doing the workout I'm not sure whether this is because of my strength level (Im weak) or because of form. Is this for advance gymgoers or is it beginner friendly? Also I spend a lot of extra time walking around the gym trying to figure out the right machine and how to use it I'm guessing its because I am new to the gym. Please give advice.

[@benchdawn]

You may want to do some sessions with a personal trainer to learn proper form. However I did this workout as a trained beginner a saw amazing results. It’s a great program.

[@lalithkunuku9463]

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

[@M.Behzad_Khan]

huge thanks❤❤❤

[@scorpleeon]

Progression scheme on the screen hits like bars, Jeff’s got bars lol

[@zackcody9375]

Been doing this split for over a year. Started with it when I started going to the gym and it’s great! BUT, throw in an incline press movement or your chest will suffer. I’m looking big but my chest is neglected due to no incline for the past year

[@Jcb-pt2qn]

does ur arms have gettin bigger? also your shoulder they get bigger?

[@justinmeyer9797]

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.

[@RJB_TV]

This makes me want to go back to leg push pull split instead of upper lower.

[@iRoyale12]

🎯 Key Takeaways for quick navigation: 00:00 *🏋️‍♂️ Introduction to Push-Pull Leg Series* - Introduction to the new push-pull leg series, combining a full week of training into a single video. - Adapting workouts from the upcoming Power Building 2.0 program. - Filmed workouts using a tripod due to restrictions, focusing on content rather than cinematography. 01:02 *🏋️‍♂️ Quad-Focused Leg Day* - Pyramid warm-up and main lifts for quad-focused leg day. - Explanation of squat technique, including knee positioning. - Emphasis on controlled form and gradual progression throughout the workout. 04:57 *🏋️‍♂️ Push Day: Chest, Delts, and Triceps* - Bench press and shoulder press as main lifts, with emphasis on form and progression. - Explanation of machine variations for joint health and muscle targeting. - Utilization of intensity techniques like mile reps and eccentric emphasis for hypertrophy. 07:31 *🏋️‍♂️ Lat-Focused Pull Workout* - Weighted pull-ups and cable rows for lat development. - Form cues for maximizing lat engagement and minimizing momentum. - Incorporation of isolation exercises and tempo control for muscle targeting. 09:38 *🏋️‍♂️ Posterior Chain Leg Day* - Programming for posterior chain emphasis in leg training. - Explanation of exercise selection and technique for glutes and hamstrings. - Incorporation of unilateral exercises and super sets for balanced development. 12:19 *🏋️‍♂️ Push Day: Shoulder Emphasis* - Overhead press and close grip bench press for shoulder and tricep development. - Use of cable exercises and intensity techniques like drop sets. - Explanation of form cues and progression strategies for each exercise. 14:40 *💪 Neck Training and Final Remarks* - Explanation of neck training using an eight-way neck machine. - Mention of the importance of neck training for overall fitness. - Final remarks on the completion of the push-pull leg workouts and anticipation for the release of the Power Building 2.0 program. 15:08 *💪 Second Pull Day: Mid-Back Focus* - Introduction to the second pull day focusing on the mid-back. - Explanation of exercise selection and volume considerations for mid-back development. - Demonstration of an omni-grip lat pulldown and chest supported row, emphasizing fatigue management and muscle targeting. 16:46 *💪 Rear Delt and Upper Trap Work* - Inclusion of rear delt and upper trap exercises for balanced development. - Explanation of form cues and intensity techniques for maximizing muscle engagement. - Importance of addressing smaller muscle groups like rear delts for overall shoulder health and aesthetics. 17:41 *💪 Bicep-Focused Superset* - Description of a superset targeting biceps with pronated and supinated grip curls. - Explanation of the rationale behind alternating grips to fatigue different muscle groups. - Personal insights into optimizing bicep engagement and forearm development through strategic exercise selection. 18:24 *💪 Program Conclusion and Next Steps* - Summary of the full week of push-pull leg workouts and their integration into the Power Building 2.0 program. - Announcement of the upcoming release of the Power Building 2.0 program, including new techniques and progressions. - Recommendations for transitioning from the previous program to the new one or starting fresh for newcomers. Made with HARPA AI

[@Peterski]

I get the feeling that if I was able to do all those exercises like that, I wouldn't have the need to look for gym instruction videos on YT ;-)

[@plamps]

Nice vid, running the upper lower program right now

[@voltorb8900]

So am I. On the 5th week right now. Really like it

[@foralgorithm656]

@@voltorb8900 bruh I tapped out in 5th week had to deload on 5th week. I didn't take deload week 1 and 4 seriously just continued without decreasing intensity ...but I kept the sets same in deload week.

[@josepereira5804]

Is this PPL good to do just PPL every week, or does it need the strength full body weeks to be effective?

[@randomstuff2848]

This is for bodybuilding i.e. The full body weekend more geared for a powerbuilding/powerlifting program for strength - the ppl is more geared for hypertrophy, so it would work fine for building muscle, but not as well as other programs due to it making up for the lots of barbell work in the full body week

[@Matthew-sp5vj]

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

[@kegandalaniebills3659]

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

[@zlugo628]

Congrats sir you didn’t transition you graduated…run that for a while then try some upper lower for a few months

[@rayden7224]

@@zlugo628 graduated for sure. bro split for 2 years?? lmao God damn

[@vietquynguyen1243]

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

[@kunalkhanna985]

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...

[@Pehtori]

What about upper pecks should I do something for them

[@eduardomaximilianoruiz6858]

Ah yes I will skip my finance homework to improve my gym knowledge

[@captainkidney8577]

7:00 when the thicc girl in the gym starts using the squat rack next to you

[@someoneontheinternet9462]

Bruh 💀

[@rossedwardmiller]

When Jeff says “Bar,” imagine the characters from TPB talking about Barb aka “Berb”

[@fncr070]

Yes lol

[@sakibmahmud6582]

kzbin.info/www/bejne/aWKoqoSvhJV7hJY

[@brookeb1753]

Me: Getting my day started…. PAUSE 😤 Jeff put out a new video 😤😤

[@angelacevedogarcia1895]

Any replacement for that norfic ham curl? I don't want to look like an idiot

[@gabrielresendiz2096]

I feel like there isn’t enough chest being targeted

[@amayas6676]

Hey Jeff, what do you think about making an excel sheet with all the % or RM that you show in your videos for each exercise. I know that it's a little bit of work, but I think it could be beneficial to a lot of people in your community.

[@seththompson867]

although this is built into the full body power lifting routine too, could i just use this routine every week instead? i play sports and get all the strength work i need there and mainly just want to build muscle

[@ialex-z5594]

what do u mean?

[@FinalAffliction]

I'm never doing squats and deadlifts. I've heard multiple pro level athlete say its bad. If you need knee wraps, hand grips, weight belts to do it without injuries, its prolly a bad idea.

[@FitLabb]

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. 💪👍

[@charlottekatakuri5779]

Serious question, which PPL split would you Guys recommend, this one or athleanx?

[@haseebjudge9056]

They're both made by really knowledgeable people so you can't go wrong with either tbh. It comes down to whichever one you personally prefer. Try both for a week and see which one has exercises that you enjoy more, since if you enjoy it you'll probably stick to it longer :)

[@peetos-chan2835]

They both have different focus as well. Can't go wrong with either, but if you are new to all this, go athlean x. It's a tad simpler, and builds a good foundation. Then after that, you'll prolly be pumped to get the Jeff nippard program started.

[@charlottekatakuri5779]

Thank you very much

[@kkboss2280]

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

[@MinecraftN3rd]

And if we only get 3 reps instead of 4 for 4x4 on OHP do we still get gains

[@kime1709]

Yes, but for hypertrophy, you can try to get 6-12 reps

[@MegaSamaRama]

I’ve been used to free styling for like 6 years, so thought I’d give this a try. I’m very used to doing 5 or 6 sets for the compound movements, ex squat.. really only 3 sets for squat on that first day?? It’s the only thing I’m on the fence about

[@Swiftskice]

Point is to add more weight than you've been doing with the 5-6 sets

[@soul.stealing.lifting]

Yes. I made that mistake when I first started lifting. WAYYY too much volume. You really dont need that much.

[@pooheadla]

you still gotta do warm up sets as he mentioned , 3 sets are just the working sets. so alltogether like 6 sets

[@ahverypro]

@@pooheadla you only count working sets

[@ahverypro]

what really counts is number of sets per week per muscle group, really anywhere from 1-12 is good to stimulate hypertrophy

[@ozanmrcan]

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

[@Erikdulkee]

Tysm

[@Jesusriverat30]

You are the goat

[@jakubstachniak2462]

All credit to amalia mena, just posting it to make it easy to find for me next time 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

[@luwi.official]

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

[@zanerosen6971]

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

[@Alex-jk2qy]

Could you adapt this P P L for people at home with minimal equipment like dumbells?

[@wowandrss]

Not really, you should look up DB exercises that are closest to the movements but that's it.

[@xa-xii1316]

2:13 "keep the weight light" casually repping out 2 plates

[@felixglasenapp6192]

“Nippard style”

[@志愿瓦达]

My result after a month： bench press from 75kg*3 reps to 6 reps machine shoulder press from 50kg*6 reps to 57kg*9 reps machine lat pull down from 77kg*6 reps to 77kg*11 reps cabble laterial raise unlocked 18kg I only do one leg day so i can rest two days a week. I'm using a bench press periodization programm at the same time so the two push days have to be chest focused both. I've trained for about 15 month before this. I think most of the pushing strength progress i made came from that random bench press periodization programm, they cooperate well. This split also helped because I feel less fatigue, and the result is decent. The only problem is some of the exercises are too rare both in gym and net so they are hard to learn. I'm still getting elbow pain from that fancy bicep curls and the deficit pushup.

[@mamaurax25]

Motivates me to workout this shit does.

[@ahmedbeshir9317]

get big you will

[@alexwelch1520]

Great video. Any thoughts about making an app of all your programs? Would be easier to document weights and sets etc

[@zlugo628]

I would pay for a Jeff nippard app

[@lemagicalpotato8318]

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

[@zzzealer]

Why does it say push (chest focused) but he does 2 exercises for shoulder , chest and triceps shouldnt he be doing more chest since it’s more chest focused? Can someone explain

[@mke245]

Other Fitness KZbinrs: Jeff Nippard doesn't train hard enough! Jeff: ... And I took that personally. Seriously though, this program looks absolutely brutal. With that said, I have every confidence it will get great results. A lot of thought put into the exercise choice, including deliberate considerations for body parts/muscle heads that tend to lag all backed by science.

[@AFLPlacek]

Who said Jeff doesnt train hard enough?xd

[@souljax9018]

As a first time lifter in my 30s, this video was amazing I gained so much progress. I've been doing it for a year now, should I keep going or change up to a new routine?

[@onnoweasley]

i think splitworkouts are good

[@yiannislinardakis1832]

Depends if your still making progress if you are continue doing what your doing

[@ansariabdullah2373]

00:09 Introduction to new push-pull legs series and upcoming power building program. 01:43 Consider safety and technique while performing exercises 03:22 Importance of seated leg curl for hamstrings growth 05:09 Utilizing machine variations and intensity techniques for hypertrophy focus. 06:53 Emphasizing shoulder and lat muscles with high reps for neglected areas 08:31 Focus on form and tension for cable pull over and hammer chi curls. 10:09 Detailed form and technique tips for hack squats and variations. 11:58 Increase hold time of weighted l position 13:34 Push yourself to failure periodically for better progress. 15:11 Omni grip lat pull down technique for optimized back and biceps activation 16:50 Direct upper trap and rear delt work complete program 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

[@ValentineCorp]

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!

[@MAX-tu7dd]

How's it been so far

[@danyal2372]

Are you still going ? We need an update 🙂😀

[@Notorious224]

@@danyal2372 i heard he gave up unfortunately

[@alexbehner5176]

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!

[@Krishna-yh2po]

so how is the pbp 2 program and did u increase your strength?

[@oldbeezy]

0:28 shots fired at Athlean-X

[@NohabloEng]

The fact you're wearing a mask doing workouts in here is absolutely insane Jeff 😂

[@eli9620]

0:52 - Legs 1 (Quad Focused) 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

[@GolgeMovedHeavyCircle]

🤝🏻🤝🏻🤝🏻

[@thakurvikassingh]

Thanks❤❤

[@porterpgw6737]

Hey Jeff, quick question. Is there any specific reason why you only put a sample progression scheme on the screen for the bench press? Should some form of this be followed for all other compounds exercises, or would that be sub-optimal for making strength gains? Currently dealing with a plateau on a lot of my lifts and while I believe a large part of it is due to my nutrition, I’m curious as to what revisions I might need to make to my workout routine as well.

[@kolumbothekninjahman7452]

If youve hit a plateu then you are best to switch up to confuse your muscles. Example: if you currently bench press 100kg for 4x 12 reps.... Do something different such as Machine Chest Press and go for 30 or even 60 reps a set. Trust me this approach works. I plateaued on my dumbell bicep curls and broke through it by swapping to machine curls and changing from 4x 8 reps to max x dropsets. (i put the weight as heavy as i could and done 1 rep, dropped a plate lighter still only managed 1 rep, dropped the weight again (all with no rest) and managed 4 reps, dropped the weight again and carried on with this working through every weight on the machine. My biceps felt like they had blood clots, but it turned out to be muscle growth and I smashed my plateau in ONE WORKOUT. Literally the following workout i tested my old routine and i was stronger, lifting more weight. Hope this helps, Im not an expert im just talking from my own real experience. Try it for yourself, peace.

[@bropitz3514]

Wondering the same thing. I assume it’s because the week to week progression is something you can only access with his paid programs.

[@spencekhaz833]

@@kolumbothekninjahman7452 60 reps in a set 🤣 that’s junk volume. Also there is no such thing as “confusing” the muscle, it doesn’t have a brain. You’re watching too much Arnold.

[@NoLif4King1]

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 👌🏻

[@Yo-qu7tw]

How long does the workout take you?

[@somethingrealistg]

@@Yo-qu7tw I just finished, 1 and a half at minimum. I did 2 minutes rest time between sets becaude the program is legit. It doesnt fatigue you that much.

[@simo4391]

​@@somethingrealistghow was the results 🤔