Workout Routine

Zach X Jeff PPL

by zkeane

My version of Jeff Nippard's new PPL routine, adapted for my body and gym.

Starting TM is 90% of 1RM.

Workouts

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec
3
@RPE8
10
100 sec
4
@RPE10
10
100 sec
5
–
–
5 +
amrap
100 sec
6
–
–
5 +
amrap
100 sec

lat pulldown

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5 sets

curl

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

curl

3 sets

Bottom-half Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Bottom-half Preacher Curl

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
65% 1RM
5
100 sec
3
70% 1RM
3
100 sec
4
75% 1RM
2
100 sec
5
80% 1RM
1
100 sec
6
85% 1RM
3 +
amrap
100 sec
7
75% 1RM
10
100 sec
8
75% 1RM
10
100 sec

bench press

8 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

seated overhead press

3 sets

Cable Press Around

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

Cable Press Around

3 sets

Cross-body Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Cross-body Cable Y-Raise

3 sets

Tricep Pushdown + Overhead Extension squeeze/stretch superset

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

Tricep Pushdown + Overhead Extension squeeze/stretch superset

3 sets

Cross-Body Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

Cross-Body Tricep Extension

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
70% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
4
70% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

bench press

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
2
75% 1RM
8 +
amrap
100 sec
3
85% 1RM
5 +
amrap
100 sec
4
85% 1RM
5 +
amrap
100 sec
5
70% 1RM
5 +
amrap
100 sec

squat

5 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

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

calf raise

4 sets

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
8
100 sec
3
70% 1RM
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Seated leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
8 +
amrap
100 sec
3
70% 1RM
8 +
amrap
100 sec

leg extension

3 sets

Pull 2

Single arm lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Single arm lat pulldown

3 sets

pullup

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

pullup

1 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

dumbbell row

3 sets

Cable Shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Cable Shrug

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Reverse Pec Deck

3 sets

Overhead cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Overhead cable curl

3 sets