Jeff Nippard PPL (Science-based)

This program is inspired by Jeff Nippard’s PPL program on his Instagram page. Here are the links to each day.

Push: https://www.instagram.com/reel/DC64ZmEpb9d/?igsh=MXUyYjFlaGxyc245eg==

Pull: https://www.instagram.com/reel/DC1ywxKJ0U8/?igsh=MTU3aDE5eGVsenVsag==

Legs: https://www.instagram.com/reel/DDM186vpNXn/?igsh=NDFybzJrYmc2ZjVw

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Kickback (Cable)

Push

Close Grip Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Rear Delt Fly (Cable)

Shrug (Barbell)

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Pull

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Standing Calf Raise

Legs

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