Unlock your strength potential with the Jeff Nippard PPL (Science-based) program, a comprehensive 16-week journey designed for dedicated lifters. This 6-day-a-week plan combines push, pull, and leg workouts, utilizing proven scientific principles to maximize muscle growth and strength. Each session is meticulously crafted with a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. Equip yourself with the knowledge and techniques to elevate your training and achieve impressive results!

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

Jeff Nippard PPL (Science-based)

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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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