Workout Routine

Jeff Nippard - The Ultimate PPL System 6x/week PHASE 1

by nathansmith

This is phase one from Jeff Nippard’s “The ultimate PPL system” it is meant to be run for 6 weeks before moving to phase 2

Starting TM is 90% of 1RM.

Workouts

Pull #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
65% TM
4
180 sec
3
85% TM
3
180 sec
4
@RPE9
5
180 sec

bench press

4 sets

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
180 sec
2
@RPE9
10
180 sec

Larsen Press

2 sets

Standing Dumbbell Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
70% TM
6
120 sec
3
@RPE8
10
120 sec
4
@RPE8
10
120 sec
5
@RPE9
8
120 sec

Standing Dumbbell Arnold Press

5 sets

A1. Press Around OR Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
@RPE9
15
0 sec
3
@RPE10
15
0 sec

A1. Press Around OR Dumbbell Flye

3 sets

A2. Pec Static Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

A2. Pec Static Stretch

2 sets

Cross-Body Cable Y Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec

Cross-Body Cable Y Raise

4 sets

Squeeze-only Triceps Pressdown + Strech-only Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

Squeeze-only Triceps Pressdown + Strech-only Overhead Triceps Extensions

4 sets

N1-Style Cross-Body Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

N1-Style Cross-Body Triceps Extension

2 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

Push #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Pull #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Legs #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets