Transform your physique with the Jeff Nippard Best PPL 2025 program, designed for those committed to serious gains over 12 weeks. This 3-day-per-week plan focuses on a balanced push/pull/legs split, ensuring comprehensive muscle engagement and recovery. You'll tackle a variety of exercises, including Smith Machine Squats and Romanian Deadlifts, using a full gym setup to maximize your results. Get ready to build strength, enhance your physique, and elevate your lifting game!

Jeff Nippard best PPL 2025  3X week

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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

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Rear Delt Fly (Cable)

shrug

Bicep Curl (EZ Bar)

machine preacher curl

Bench Press (Barbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

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