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Workout Routine
Free
Push Pull Legs by Jeff Nippard
by sheluvdima
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Options
https://youtu.be/qVek72z3F1U
Starting TM is 90% of 1RM.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
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Moderate
High
Very High
Workouts
Collapse all
Legs 1 (Quad Focused)
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10% 1RM
15 lbs
10
120 sec
2
30% 1RM
45 lbs
5
120 sec
3
50% 1RM
75 lbs
4
120 sec
4
65% 1RM
100 lbs
3
120 sec
5
15% 1RM
25 lbs
2
120 sec
squat
5 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
romanian deadlift
3×10
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
120 sec
2
80% 1RM
120 lbs
4
120 sec
3
80% 1RM
120 lbs
4
120 sec
squat
3×4
Start
in App
Single Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
Single Leg Press
3×15
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg extension
3×12
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg curl
3×12
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
calf raise
3×12
Start
in App
Decline Crunches
Start
in App
Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
Decline Crunches
2×12
Start
in App
Long Lever Plank
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
Long Lever Plank
2×30 s
Start
in App
Push 1 (Chest Focused)
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
72% 1RM
110 lbs
8
100 sec
2
72% 1RM
110 lbs
8
100 sec
3
72% 1RM
110 lbs
8
100 sec
bench press
3×8
Start
in App
Seated Shoulder Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Seated Shoulder Press
3×12
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
dip
3×15
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
skull crushers
3×10
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
4
+
amrap
100 sec
cable lateral raise
4 sets
Start
in App
triceps kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
25
100 sec
3
–
–
30
100 sec
triceps kickback
3 sets
Start
in App
Pull 1
neutral grip pull up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
neutral grip pull up
3×6
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
seated cable row
3×12
Start
in App
Cable Pullover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
17
100 sec
3
–
–
20
100 sec
Cable Pullover
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
hammer curl
3×10
Start
in App
Incline Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Incline Dumbbell Curl
2×15
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1×5
Start
in App
Legs 2 (Posterior-Chain Focused)
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
125 lbs
3
100 sec
2
82% 1RM
125 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec
deadlift
3×3
Start
in App
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
hack squat
3×12
Start
in App
Single-Leg Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Single-Leg Hip Thrust
2×15
Start
in App
Nordic Ham Curl
Start
in App
Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
Nordic Ham Curl
3×15
Start
in App
Prisoner Back Extensions
Start
in App
Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
Prisoner Back Extensions
3×15
Start
in App
Single-Leg Calf Rasie
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Single-Leg Calf Rasie
3×10
Start
in App
Weighted L-Sit Hold
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
Weighted L-Sit Hold
1×30 s
Start
in App
Push 2 (Delt Focused)
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
100 sec
2
80% 1RM
120 lbs
4
100 sec
3
80% 1RM
120 lbs
4
100 sec
4
80% 1RM
120 lbs
4
100 sec
overhead press
4×4
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
close-grip bench press
3×10
Start
in App
cable crossover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
24
100 sec
cable crossover
4 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
overhead triceps extensions
3×12
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec
lateral raise
3×7
Start
in App
Neck Flexion/Extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Neck Flexion/Extensions
3×12
Start
in App
Pull 2 (Mid-Back & Rear Delt Focused)
Omni-Grip Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Omni-Grip Lat Pulldown
3×12
Start
in App
chest supported rows
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
chest supported rows
3×12
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
17
100 sec
3
–
–
20
100 sec
face pull
3 sets
Start
in App
Incline Dumbbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
17
100 sec
3
–
–
20
100 sec
Incline Dumbbell Shrug
3 sets
Start
in App
Reverse Pec Deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Reverse Pec Deck
2×15
Start
in App
Pronated/Supinated Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Pronated/Supinated Curl
3×10
Start
in App