Jesse James West + Jeff Nippard Scientific PPL

I designed this program after a video made by Jesse James West and Jeff Nippard on June 9th, 2024. It serves as a continuation of the infamous Reddit PPL (which I just recently completed). This is a novice friendly PUSH PULL LEG split. It serves as a new way to challenge myself while targeting the same muscles that the original Reddit PPL.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chin-Up (Assisted)

Chest Supported Row (Dumbbell)

PullAround

Pendlay Row

Bayesian Curl

Lat Pulldown

Pull Day

Squat (Barbell)

Good Morning

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Leg Day

Bench Press (Barbell)

Pec Fly (Dumbbell)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Overhead Press (Dumbbell)

Push Day

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