Transform your physique with the Jeff Nippard Perfect PPL program, a comprehensive 10-week plan designed to maximize your strength and muscle gains. Committing to six days a week, you'll engage in a balanced blend of push, pull, and leg workouts, utilizing a full gym's equipment. Each session is meticulously crafted with targeted exercises to ensure optimal muscle engagement and growth. Embrace the challenge and watch your body evolve as you push your limits and achieve your fitness goals!

Jeff Nippard Perfect 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

Lat Pulldown

Chest Supported Row (Machine)

Pullover (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Pull A

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Chest Fly (Cable)

Lateral Raise (Machine)

Front Raise

Push Up

Push B

Lat Pulldown (Single Arm)

Pull-Up (Bodyweight)

Kroc Row

Shrug (Dumbbell)

Reverse Pec Deck

Bicep Curl (Cable)

Pull B

Deadlift (Barbell)

Stiff Leg Deadlift

Leg Press

Nordic Curl

Leg Extension

Standing Calf Raise

Leg Raise (Captain's Chair)

Legs B

Bench Press (Barbell)

Larsen Press (Barbell)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Push A

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Legs A

Push A (Bench Max Out) 

Legs A (Squat Max Out) 

Legs B (Deadlift Max Out) 

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