Jeff Nippard’s Push Pull Legs (PPL) Program (Full Overview)

In the event you’ve been coaching for a 12 months or extra, then there’s a reasonably good likelihood you’ve tried some kind of PPL program a couple of times. Seems, there are fairly a couple of variations on the market.

In spite of everything, they’re a strong strategy to cut up up your routine to scale back overtraining, but nonetheless hit every muscle group arduous a couple of times every week. However, no model is kind of as in-depth as Jeff Nippard’s.

So, is that this the plan that’ll ship your beneficial properties to the subsequent degree? Hold studying to search out out all there may be to learn about Nippard’s PPL program.

Earlier than You Hold Studying, Let Me Say This…

Hey, what’s up? I’m Kyle, the founding father of Noob Good points.

Thanks for stopping by! 🙂

I needed to leap in right here to let you understand that when this evaluate was first revealed, we just about thought Nippard’s program was the “finish all be all”.

I imply, it’s tremendous thorough and Nippard backs all the pieces up with actual research and proof. (Bro fist)

However after a couple of weeks, we determined that this PPL plan shouldn’t be the best choice for guys with restricted time who wish to take their coaching to the subsequent degree.

If you wish to construct muscle definition that pulls consideration from household and buddies…

And have loads of time to hold with buddies or play some video video games…

And eat your favourite meals every day…

Then we advocate you take a look at Superhero X12 by Keith Lai of Match Mole.

Construct a Superhero Physique With out Coaching Like One

Getting in form is not simple. However this program offers you a real-life method to constructing a leaner, extra muscular physique with out obsessing over health 24/7.

Right here’s a couple of the explanation why.

First, Jeff Nippard’s PPL program is incomplete. Everyone knows that coaching is lower than 50% of the muscle beneficial properties equation.

The opposite half is weight loss plan… which is totally lacking from Nippard’s program.

Nevertheless, Superhero X12 is an entire system for constructing extra muscle together with weight loss plan plans, macro setups, complement suggestions, and even personal entry to a really lively assist discussion board the place you’ll be able to ask any questions you need on the topic.

You don’t want to search around for the lacking methods and steps as a result of all the pieces you want is in a single place.

Second, the PPL Program is a nasty alternative should you’re a newbie. Intermediates and superior lifters ought to make good progress with this exercise, however newbies… not a lot.

Nevertheless, Superhero X12 has exercise packages for each intermediates and newbies to make critical muscle beneficial properties.

Don’t wish to spend extra money on a number of packages based mostly in your expertise degree? Cool! SX12 has you lined with each the highly effective Nova Exercise Sequence for newbies and enhanced Titan Exercise Sequence for intermediates.

Final, Nippard’s PPL plan has you coaching 6 days per week. Yowza! It’s like taking up a part-time job!

Possibly you want the thought of spending extreme time combating strangers to make use of the bench, however we don’t.

Superhero X12 exhibits you easy methods to construct outlined muscular tissues in solely 3 hours per week. That’s proper… should you can commit to three exercises per week, SX12 has the exercises to make it occur cap’n.

However that is why I like to recommend SX12 if you wish to construct actual muscle definition that pulls consideration.

You get an entire system to get ripped so that you’re by no means confused or want to purchase further packages You may see nice development at a number of factors in your health journey since each newbies and intermediates are lined You may spend much less time coaching and extra time having a life

However don’t take our phrase for it.

We’re simply random web individuals.

Click on right here to take a look at Superhero X12 for your self.

Construct a Superhero Physique With out Coaching Like One

Getting in form is not simple. However this program offers you a real-life method to constructing a leaner, extra muscular physique with out obsessing over health 24/7.

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In regards to the Creator – Jeff Nippard

We completely get it: You’re taking your muscular development, energy work, and physique severely. So that you’re not about to threat all of it by utilizing some random coaching plan by a man you’ve by no means heard of.

Effectively, Jeff Nippard is definitely the true deal.

He’s probably the most well-known powerlifting personalities on the web immediately. And, due to his trade information and fascinating movies, he has over 2 million YouTube subscribers to this point.

Positive….he’s in style. However, he additionally is aware of what he’s speaking about.

He spent years competing in powerlifting and bodybuilding competitions, turning into Canada’s personal “Mr. Junior Canada” again in 2012.

To high all of it off, he as soon as held the Canadian bench press report.

It’s spectacular that Nippard can squat and deadlift over 500 kilos and bench press over 300 kilos, however there’s extra to him than the stats he places up.

He’s additionally educated in health.

Because of a Bachelor’s Diploma in biochemistry, Nippard makes use of his in-depth information of well being and health ideas to create killer coaching routines that produce all-natural outcomes.

What’s Jeff Nippard’s (PPL) Program?

To begin with, Jeff Nippard has a ton of packages.

This one, his Push Pull Legs (PPL) Hypertrophy Program, produces the most effective leads to these with a couple of strong years of coaching underneath their belt. The objective is to make use of this intermediate plan to push you to a extra “superior” degree.

So, what’s the true objective of this plan?

Effectively, should you do it proper and as Nippard supposed, it’s best to anticipate to extend energy and hypertrophy over the course of 16 weeks.

PPL Program Particulars

Able to find out about Jeff Nippard’s PPL program?

Right here’s what you have to know.

Although technically thought-about a regular “PPL” plan, Nippard likes to confer with this program as “Legs Push Pull.” That classification all comes all the way down to the actions you’re doing with every session and ensuring you get sufficient relaxation in between.

In spite of everything, there may be some overlap in muscular tissues used with regards to actions just like the deadlift. The separation day between your pull and leg days lets you preserve your muscular tissues contemporary every exercise.

The way you lay this exercise plan out will likely be as much as you, as you’ll be able to tailor it to your schedule and vitality degree. This system can have you coaching six days every week.

You are able to do six straight days of coaching (legs, push, pull, repeat) adopted by a relaxation day. Or, you’ll be able to select so as to add a relaxation day for restoration everytime you really feel particularly fatigued.

Check out the small print beneath.

Block 1

Like most of Nippard’s train packages, this one is damaged up into blocks.

Block 1 lasts 8 weeks and is supposed to slowly introduce you to this fashion of coaching. Most workout routines can have you coaching between 60-75% of your 1RM or at a 6-8 on the RPE scale (a few average depth).

You’ll be concentrating on a rep vary of wherever between 6 and 20 reps per set. At this level, you’re mainly engaged on getting excellent type and constructing your basis.

Every week, you’ll be doing the identical exercises, every time with a little bit extra depth or with a couple of extra reps than the week prior.

In most exercises, you’ll be getting 20 to 25 units complete.

Finish this section with a deload week earlier than you crank it up a notch for the subsequent section: block 2.

Block 2

Block 2 is the place issues get taken to the acute for one more 8 weeks.

Now that you simply’ve mastered your type and slowly labored your approach up in quantity, you’re prepared to hold with the large boys.

On this section, there’s a bit extra selection with regards to workout routines, and also you’re able to take ‘em like a professional.

You’ll be virtually persistently cranking out reps at 80% of your 1RM and even 9 or increased in your RPE scale, however you’ll even be coaching with comparatively low quantity. The objective is to push your muscular tissues to near-failure, however a rep or two shy most instances.

Because you’re working extra intensely, your units will often be between 15 and 20 per exercise.

Block 2 is the place you’re going to see the true progress, so commit arduous while you’re on this section.

Push vs. Pull vs. Legs

This may sound self-explanatory, however it may be a little bit complicated should you’re not well-versed in exercise packages simply but.

Fortunately, that is fairly simple to clarify.

“Push” would account for any actions that contain a pushing movement. For instance, for bench presses, shoulder presses, and triceps extensions, you’re pushing away out of your physique.

“Pull” entails specializing in any pulling motions, like lat pulldowns and bicep curls, the place you’re pulling the burden towards your physique.

And, hopefully, you’ll be able to determine what “legs” is concentrated on.

Different Key Data

There’s much more to this routine than studying in regards to the units, reps, and workout routines you’ll be doing. And, much more than relaxation instances and %1RM (or RPE).

This doc mainly serves as a how-to information for train science.

The plan begins off by actually explaining each main muscle within the physique, what forms of actions it does, and the workout routines you need to use to focus on every.

Now you don’t have to simply blindly settle for that you simply’re hitting quads immediately…..you understand why it’s essential to focus on them within the first place.

However, that’s not all you’re getting. You’re additionally getting key data on:

Train substitutions Heat-up strategies Ideas for easy methods to carry out every train variation (and movies for every) Background info on security

It’s good to know that you simply’re not blindly being led by a routine by a random man on the web, proper?

Varieties of Workout routines

Now, with out entering into an excessive amount of element for copyright causes, we wish to offer you a little bit perception into what forms of workout routines you’re doing.

Trace: It’s not a primary bench press, leg press, or bicep curl each week.

There’s a ton of selection, and nothing is “customary” in any sense when operating this plan. You’ll be doing issues like “sluggish eccentric dips,” kneeling straight-arm cable pull-overs,” and “low to excessive cable flyes.”

The variability will preserve you entertained and your muscular tissues guessing.

5 Plain Advantages of the PPL Plan

1. Method, Method, Method

Regardless of how desperately you wish to see hypertrophy, you don’t wish to threat security on the similar time. And, that’s one thing Nippard wholeheartedly agrees with.

He’s not likely into “dishonest” on workout routines.

His reasoning for it’s as clear reduce because it will get. He makes use of analysis and research to show that dangerous type may cause damage in even probably the most expert lifters and, generally, lessens development.

You is perhaps questioning what this has to do with you.

Effectively, it goes to indicate that this plan was designed round legit train science ideas. Nippard desires that will help you with development, however not to a degree the place you get harm and sidelined.

So, take note of video demonstrations and train ideas.

2. Exercise “Notes” for Each Train

You know the way to carry out the overhead press, proper? What a few leg extension?

As a lot as you understand the final actions of workout routines, there’s a bit extra that goes into every than you may assume. And, that will help you out, this plan has ideas with each train.

These may be discovered on the charts for every day’s exercise.

You’ll get ideas like tucking in your elbows to 45 levels on the bench press or inserting your ft excessive on the single-leg leg press.

Not solely can this assure strong type, however it could additionally enable you to max out your muscular development.

3. 16 Weeks of Development

Numerous packages final simply 8 or 12 weeks.

Doing the identical workout routines, units, and reps for too lengthy mainly ensures a plateau. Effectively, fortunately this plan will swap these up a little bit every week to maintain the expansion coming.

Fortunately, this plan lasts for 16 weeks.

Which means this plan can final you a strong ⅓ of a 12 months. However, should you’re nonetheless seeing progress after the 16-week plan, you’ll be able to even run again to the beginning and undergo one other cycle.

Nippard suggests even 3 to five cycles of this routine earlier than switching to a brand new one.

It’s fairly neat to have a long-term program with out having to search for a brand new one each few months as ordinary.

4. Deal with Smaller Muscle Teams Too

All critical lifters crank out heavy squats, deadlifts, and bench presses. However, you wish to construct some mass on these arms and calves, too.

Fortunately, the PPL cut up additionally offers you the prospect to hit these muscular tissues straight.

You’ll end out every exercise with smaller muscle teams by workout routines like hammer curls, lateral raises, and triceps kickbacks.

Now, you’ll be able to burn off no matter’s left within the tank to ensure the expansion you actually wish to see.

5. Logical Structure of Workout routines

There’s nothing that claims {that a} 4 or 5-day coaching cut up gained’t work. It’s extra that it’s arduous to structure these exercises so that you simply’re not overtraining through the week.

So, one of many biggest options of this routine is that it is sensible.

You’re mainly draining your chest at first of the push exercise after which following up with shoulders and triceps with no matter is leftover.

That’s very completely different from doing chest on Monday after which shoulders on Wednesday. That’s as a result of a variety of the identical muscular tissues are utilized in each forms of exercises.

It’s nice that you could give your all when coaching and know you might have no less than 2-3 days of relaxation in between earlier than you hit these muscular tissues once more.

Higher repaired muscular tissues imply much more intense exercises subsequent time.

And, hitting every muscle group twice every week is taken into account the usual for getting actually jacked.

2 Negatives of the PPL Plan

1. Time Dedication

Is that this a superb plan?

Completely.

Do you even have the time to hit the gymnasium for lengthy exercises 6 days every week?

Effectively, most individuals most likely gained’t.

The foremost draw back to this routine is that you simply’re figuring out 6 days every week with 1 day of relaxation. In the event you work a 40-hour week, good luck discovering the time to do something however work and exercise.

Now, should you’re already thought-about an intermediate, then this gained’t be a lot completely different for you. There’s a superb likelihood you’re already within the gymnasium seemingly 24/7.

2. No Food regimen Plan

The very first thing value mentioning is that we aren’t essentially anticipating a weight loss plan plan with each program. However, we do know that the fitting weight loss plan could make or break your beneficial properties.

On this case, Nippard merely suggests a caloric acquire with 0.8+ grams of protein per pound.

That’s a superb begin, however a variety of us simply don’t get the cling of a hypertrophy-based weight loss plan fairly nicely. With that, you may assume that you could eat limitless carbs and fats or 4,000 energy a day.

Effectively, you shouldn’t.

So, you’re going to must perform a little further work by yourself to discover a weight loss plan plan that helps your muscular tissues to get well post-workout whereas nonetheless fueling you correctly for every of your exercises. Or you’ll be able to take a look at Nippard’s Physique Recomposition Information.

Does this make the plan any much less strong?

No.

However, the dearth of steering may maintain you again some should you don’t know what you’re doing.

Jeff Nippard’s PPL Ultimate Suggestion

Nippard’s PPL Hypertrophy plan is certainly able to sending you from that “intermediate” stage to extra of an “superior” stage. And, should you comply with it to a T, you then’re going to see huge development.

It’s laid out nicely, walks you thru each train in-depth, and gives you alternate options if for some cause you’ll be able to’t do an train.

For a real intermediate, it really works nicely.

The issues come up while you’re only a newbie. Six days every week coaching is lots for many guys, and never having a weight loss plan plan may sluggish or stall your development indefinitely.

So, what’s the consensus right here?

Score: 8 out of 10

This can be a fairly good plan for high-intensity exercises twice every week for every muscle group, so it could guarantee strong beneficial properties. However, it’s extra for expert of us.

Jeff Nippard’s PPL FAQs

Is Jeff Nippard’s Push Pull Legs program good?

Jeff Nippard’s PPL routine is an efficient program for intermediates (with entry to gear) that may commit to 6 coaching days every week. Regardless of missing a weight loss plan plan or complete dietary recommendation, we predict the plan is value attempting out should you aren’t a newbie. General, we rated this program 8 out of 10.

How a lot does Jeff Nippard’s Push Pull Legs program price?

Jeff Nippard’s Push Pull Legs program prices $39.99. This worth isn’t that costly in comparison with comparable coaching packages.