Workout Routine

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Jeff Nippard - The Ultimate PPL System 6x/week PHASE 1

by nathansmith

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This is phase one from Jeff Nippard’s “The ultimate PPL system” it is meant to be run for 6 weeks before moving to phase 2

Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
65% TM
90 lbs
4
180 sec
3
85% TM
115 lbs
3
180 sec
4
@RPE9
125 lbs
5
180 sec

bench press

4 sets

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
180 sec
2
@RPE9
105 lbs
10
180 sec

Larsen Press

2×10

Standing Dumbbell Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
120 sec
2
70% TM
16 lbs
6
120 sec
3
@RPE8
17 lbs
10
120 sec
4
@RPE8
17 lbs
10
120 sec
5
@RPE9
19 lbs
8
120 sec

Standing Dumbbell Arnold Press

5 sets

A1. Press Around OR Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
15
0 sec
2
@RPE9
15
0 sec
3
@RPE10
15
0 sec

A1. Press Around OR Dumbbell Flye

3×15

A2. Pec Static Stretch

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

A2. Pec Static Stretch

2×30 s

Cross-Body Cable Y Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec

Cross-Body Cable Y Raise

4×15

Squeeze-only Triceps Pressdown + Strech-only Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec
4
@RPE9
34 lbs
8
100 sec

Squeeze-only Triceps Pressdown + Strech-only Overhead Triceps Extensions

4×8

N1-Style Cross-Body Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
100 lbs
12
100 sec
2
@RPE10
100 lbs
12
100 sec

N1-Style Cross-Body Triceps Extension

2×12

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

incline bench press

3×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

1×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

romanian deadlift

3×8

Push #2

bench press

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

bench press

1×5

Pull #2

bench press

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

bench press

1×5

Legs #2

bench press

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

bench press

1×5