Workout Routine

Free

Zach X Jeff PPL

by zkeane

Download free Hardy app

My version of Jeff Nippard's new PPL routine, adapted for my body and gym.

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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE10
33 lbs
10
100 sec
5
–
–
5 +
amrap
100 sec
6
–
–
5 +
amrap
100 sec

lat pulldown

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

curl

3×6

Bottom-half Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Bottom-half Preacher Curl

3×8

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
70% 1RM
105 lbs
3
100 sec
4
75% 1RM
115 lbs
2
100 sec
5
80% 1RM
120 lbs
1
100 sec
6
85% 1RM
130 lbs
3 +
amrap
100 sec
7
75% 1RM
115 lbs
10
100 sec
8
75% 1RM
115 lbs
10
100 sec

bench press

8 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

seated overhead press

3×8+

Cable Press Around

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

Cable Press Around

3×12

Cross-body Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec

Cross-body Cable Y-Raise

3×12

Tricep Pushdown + Overhead Extension squeeze/stretch superset

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec

Tricep Pushdown + Overhead Extension squeeze/stretch superset

3×8

Cross-Body Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec

Cross-Body Tricep Extension

2×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
4
70% 1RM
18 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

bench press

4×10+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
2
75% 1RM
115 lbs
8 +
amrap
100 sec
3
85% 1RM
130 lbs
5 +
amrap
100 sec
4
85% 1RM
130 lbs
5 +
amrap
100 sec
5
70% 1RM
105 lbs
5 +
amrap
100 sec

squat

5 sets

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

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

leg press

4×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

calf raise

4×5

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Seated leg curl

3×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
31 lbs
8 +
amrap
100 sec
3
70% 1RM
31 lbs
8 +
amrap
100 sec

leg extension

3×8+

Pull 2

Single arm lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Single arm lat pulldown

3×12

pullup

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

pullup

1×5+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec

dumbbell row

3×10

Cable Shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec

Cable Shrug

3×10

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec

Reverse Pec Deck

3×10

Overhead cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec

Overhead cable curl

3×10