Workout Routine

Push Pull Legs by Jeff Nippard

by sheluvdima

https://youtu.be/qVek72z3F1U

Starting TM is 90% of 1RM.

Workouts

Legs 1 (Quad Focused)

squat

Set
Intensity
Weight
Reps
Rest time
1
10% 1RM
10
120 sec
2
30% 1RM
5
120 sec
3
50% 1RM
4
120 sec
4
65% 1RM
3
120 sec
5
15% 1RM
2
120 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

romanian deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
120 sec
2
80% 1RM
4
120 sec
3
80% 1RM
4
120 sec

squat

3 sets

Single Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Single Leg Press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3 sets

Decline Crunches

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

Decline Crunches

2 sets

Long Lever Plank

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

Long Lever Plank

2 sets

Push 1 (Chest Focused)

bench press

Set
Intensity
Weight
Reps
Rest time
1
72% 1RM
8
100 sec
2
72% 1RM
8
100 sec
3
72% 1RM
8
100 sec

bench press

3 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Seated Shoulder Press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

dip

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

skull crushers

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
4 +
amrap
100 sec

cable lateral raise

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
25
100 sec
3
–
–
30
100 sec

triceps kickback

3 sets

Pull 1

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

neutral grip pull up

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

seated cable row

3 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
17
100 sec
3
–
–
20
100 sec

Cable Pullover

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Incline Dumbbell Curl

2 sets

bench press

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

bench press

1 sets

Legs 2 (Posterior-Chain Focused)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
3
100 sec
2
82% 1RM
3
100 sec
3
85% 1RM
3
100 sec

deadlift

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hack squat

3 sets

Single-Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Single-Leg Hip Thrust

2 sets

Nordic Ham Curl

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Nordic Ham Curl

3 sets

Prisoner Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Prisoner Back Extensions

3 sets

Single-Leg Calf Rasie

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Single-Leg Calf Rasie

3 sets

Weighted L-Sit Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Weighted L-Sit Hold

1 sets

Push 2 (Delt Focused)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec

overhead press

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close-grip bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
24
100 sec

cable crossover

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extensions

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

lateral raise

3 sets

Neck Flexion/Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Neck Flexion/Extensions

3 sets

Pull 2 (Mid-Back & Rear Delt Focused)

Omni-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Omni-Grip Lat Pulldown

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

chest supported rows

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
17
100 sec
3
–
–
20
100 sec

face pull

3 sets

Incline Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
17
100 sec
3
–
–
20
100 sec

Incline Dumbbell Shrug

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Reverse Pec Deck

2 sets

Pronated/Supinated Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pronated/Supinated Curl

3 sets