JN PPLL v1

Embark on a transformative 7-week journey with the JN PPLL v1 program, designed for those ready to elevate their strength and physique. Committing to just 4 days a week, you'll engage in a balanced blend of push, pull, and leg workouts, utilizing a variety of equipment from barbells to machines. Each session targets specific muscle groups with carefully structured exercises, ensuring you build strength, improve endurance, and sculpt your body effectively. Get ready to push your limits and see real results!

***Note: This slightly modified Jeff Nippard 2025 PPL recommendation emphasizes the arms and shoulders.

This PPL includes an additional day (Push, Push, Legs, Lacking) to make the lacking muscle groups look bigger and wider.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Seated Military Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Kickback

Push 

Lat Pulldown (Close Grip)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Pull

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Legs

Lateral Raise (Cable)

Bayesian Curl

Wrist Curls

Reverse Bicep Curl (EZ Bar)

Lacking

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