The Smartest Push Pull Legs Routine 2021 (Fully Explained)

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The program alternates between Full Body weeks and Upper/Lower weeks, like this:

Week 1 - Full Body [More strength focused]
Week 2 - Upper/Lower [More hypertrophy focused]

Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.

Learn more here:

If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first:

If you're looking for a Push Pull Legs program to run until Powerbuilding 2.0 drops, I'd recommend my Intermediate-Advanced PPL Program:



0:00 - Intro
0:52 - Legs 1 (Quad Focused)
4:54 - Push 1 (Chest Focused)
7:24 - Pull 1 (Lat Focused)
9:35 - Legs 2 (Posterior-Chain Focused)
12:15 - Push 2 (Delt Focused)
15:03 - Pull 2 (Mid-Back & Rear Delt Focused)


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The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:


In this video I'm going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.



Should the knees go over the toes? [Video]

Neck training 101 [Video]

MASS Vol 4, Issue 12 [Affiliate link:]

Bankrupt Beats:
Plus additional music from Epidemic Sound

Filmed and edited by me using Final Cut Pro!
Intro by RLR Studios:


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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.


  1. Logan Grimnar

    Logan GrimnarPrije 32 minuta

    I feel like you consider every muscle to be particularly stubborn.

  2. coolghoul9

    coolghoul9Prije 5 sati

    neck machine wtf


    TROUBLESHOOTERPrije 7 sati

    Alternative of chest supported row machine??

  4. Dr. Eduardo Martinez

    Dr. Eduardo MartinezPrije 16 sati

    Top many of you watching these over and over and no likes I bet yall better show more love 😅

  5. Pineapple Bun

    Pineapple BunPrije 20 sati

    Anyone know if this program is powerlifting focused? Bc im trying to focus on hypertrophy and muscle growth only. Also idk if this is good for beginners

  6. Jahve Smith

    Jahve SmithPrije dan


  7. leeramt

    leeramtPrije dan

    is there an alternative for the nordic ham curls ? i cant do that in my gym

  8. Arjan Oskam

    Arjan OskamPrije 2 dana

    What if I can't do dips?

  9. Domojestic Deltoids

    Domojestic DeltoidsPrije 2 dana

    Would this be a good routine for a beginner lifter? The PPL split has always made "sense" to me, in how it divides up the muscle groups, but I wanna be sure I'm not biting off more than I can chew on accident here.

  10. MachJuan

    MachJuanPrije 2 dana

    I also want to know. Can anyone help us out?

  11. PhantomBeats

    PhantomBeatsPrije 3 dana

    Would this work by going 3 times a week instead of 6?

  12. Redethoff

    RedethoffPrije 3 dana

    But one exercise for chest? Hmm

  13. Guy

    GuyPrije 3 dana

    Where’s the upper chest exercises?

  14. C Bag

    C BagPrije 4 dana

    Mask while lifting 😂😂😂

  15. Madhumita Ghosal

    Madhumita GhosalPrije 4 dana

    Thanks as always Jeff!!!

  16. rohit bhatnagar

    rohit bhatnagarPrije 5 dana

    How tall is this guy btw?

  17. Sasta Memer

    Sasta MemerPrije 5 dana

    Can i training thus with begginer

  18. Mikas

    MikasPrije 6 dana

    Can i ask, why you dont do any dumbell chest exercises?

  19. Ahmed Bokhari

    Ahmed BokhariPrije 6 dana

    So 2 direct biceps workout only ?.

  20. Creative OG

    Creative OGPrije 6 dana

    I feel like just point your feet outward and widen the stance and you wont have to push out your knees

  21. moshpit89

    moshpit89Prije 7 dana

    way too complicated for my taste. i might just be getting old and lazy, but i prefere to stick to an easy 5 day split. legs / chest+tri / back+bi / shoulders / X (x= whatever you fancy, i mostly do legs 2x a week and mix it up every now and then)

  22. DurTeeDan

    DurTeeDanPrije 6 dana

    ?????? That's legit more complicated than push pull legs what

  23. Jon Ludlow

    Jon LudlowPrije 7 dana

    Yo Jeff when does 2.0 drop bro!? I NEEDS IT IN MY LIFE! 😊

  24. Jacob Rousseau

    Jacob RousseauPrije 8 dana

    Is it me, or these workouts seem unusually short ? I’m a beginner :)

  25. Jim Bob

    Jim BobPrije 5 dana

    Not short, 5-6 exercises is enough if you're not fucking around. Plus this is 6x a week, when you're looking at the volume, you look at total weekly volume.

  26. Lil Tortilla

    Lil TortillaPrije 5 dana

    @benjaminfranklinstein nope, not too short if anything its a bit much, but it will definetely work

  27. benjaminfranklinstein

    benjaminfranklinsteinPrije 7 dana

    beginner wondering the same thing.. commenting to come back for an answer

  28. Joe_Anroy

    Joe_AnroyPrije 8 dana

    Thousands dying cause of the vaxxines... do your research and rej3ct the jab...leave our kids alone!!!

  29. Thormungandr117 Eso PvP

    Thormungandr117 Eso PvPPrije 8 dana

    Lots of good info on here but I feel like on the push day, triceps get waaay to much involvement and the chest gets very neglected.

  30. Pratik Mahajan

    Pratik MahajanPrije 8 dana


  31. Dada

    DadaPrije 8 dana

    What are the recommended rest time betweens sets that are not compound exercise?

  32. knight Raider

    knight RaiderPrije 8 dana

    Um yeah , I'm sticking to Arnold's golden Six!!! Split into 4 days! Let's not complicate shit people!👋

  33. Γεωργιος Τοκμακιδης

    Γεωργιος ΤοκμακιδηςPrije 8 dana

    Hey man I noticed there isn't any exercises that target the soleus so maybe include seated calf raises as well?

  34. LiAngelo Ball

    LiAngelo BallPrije 9 dana

    Why put pull day before leg day? I would rather have a fresh back going into leg day. He didn't really explain why he put push after legs. Can someone help explain?

  35. Mikas

    MikasPrije 6 dana

    Take a rest day between:)

  36. Pedro Acuna

    Pedro AcunaPrije 9 dana

    Do you by chance have a program to get ready for military schools like Ranger school?

  37. H T

    H TPrije 9 dana

    Noob question does the order of workout days matter, for example could I do push, legs, pull?

  38. Reuben Searl

    Reuben SearlPrije 4 dana

    It doesn't matter, I do pull push legs, and I am always going to day that.

  39. spoon s

    spoon sPrije 9 dana

    I’m not gonna ignore the fact you workout in off white vapormaxs

  40. Glenn

    GlennPrije 9 dana

    I feel the pull days are abit short. Im finishing a pull day workout in only 35mins

  41. BaraPersson

    BaraPerssonPrije 9 dana

    Pull 1 workout only 5 exercises, feels a bit little?

  42. Nic Trammell

    Nic TrammellPrije 9 dana

    Raskol shorts!!


    COREY CRUCEPrije 10 dana

    I appreciate your in-depth explanation of everything however I have a request... Could you compile a two to three minute video of a very protocol driven push pull list . Without in-depth explanation.

  44. oscar

    oscarPrije 10 dana

    how many sets per muscle group does this routine have?

  45. Filip Casella

    Filip CasellaPrije 10 dana

    Can someone please answer my question. So can this part of the power building program be run for 10 weeks without having any focus on the strength part of the program or will that not be ideal for gaining muscle??

  46. Jim Bob

    Jim BobPrije 5 dana

    Depends on your level, this program will probably build you muscle and strength if you're newer, the more advanced you are the less strength you'd get from this.

  47. Ronnie "YEAH BUDDY" Coleman

    Ronnie "YEAH BUDDY" ColemanPrije 10 dana

    My front delt is bigger than my upper chest, should I need focus more on chest and not doing any front delt movement?

  48. eran epsh

    eran epshPrije 11 dana

    Training in a closed place with a damn mask is just insane and extremely bad for our health😔

  49. Adam Barr

    Adam BarrPrije 11 dana

    That moment when you hear his deep voice and go holy moly, his voice is higher when he talks science and goes bro mode when he talks rap

  50. Jim Bob

    Jim BobPrije 11 dana

    Is the 10 week Powerbuilding Program related to the video at all or not? Is it split into PPL or something else, anyone know?

  51. Janaílton Gonçalves de Souza

    Janaílton Gonçalves de SouzaPrije 11 dana

    Did you abandon the 5x fb workouts?

  52. Domojestic

    DomojesticPrije 11 dana

    What’s a good replacement on the L-Hold if we don’t have a pull-up belt?

  53. C D

    C DPrije 11 dana

    Am loving this split right now

  54. Turtles19

    Turtles19Prije 12 dana

    Hi Jeff, i wanted to buy the leg push pull program but would it be possible to make it into a 5 day program?

  55. Jason Reitz

    Jason ReitzPrije 12 dana

    are the reps suitable for teens or should we target a higher rep range and lower weights instead?

  56. Jason Reitz

    Jason ReitzPrije 4 dana

    @Ahmed Khateeb alright thanks man i appreciate it

  57. Ahmed Khateeb

    Ahmed KhateebPrije 11 dana

    also less weights to avoid any possible natural height growth suppression

  58. Ahmed Khateeb

    Ahmed KhateebPrije 11 dana

    less weights same rep range. less weights to avoid injuries, same rep range to avoid injuries.

  59. Will Bygrave

    Will BygravePrije 13 dana

    I’m confused about the Nordic ham curls and prisoner back extensions, do you just do 1 set of each and that’s it?

  60. EmilyW

    EmilyWPrije 13 dana

    Is it ok to do this 3xa week instead of 6?

  61. Reuben Searl

    Reuben SearlPrije 4 dana

    I do ppl rest, ppl rest, and keep going.

  62. koreanese

    koreanesePrije 13 dana

    no clue if anyone will respond but is this more for building sheer size? Im an athlete so i was wondering if this was still a good thing to work on without sacrificing mobility in the future and hindering flexibility/performance

  63. Jim Bob

    Jim BobPrije 5 dana

    Your build will be based on what you do. If you're running a program like this, you'll be putting on size and strength. Probably not what you want for running.

  64. koreanese

    koreanesePrije 9 dana

    @Ahmed Khateeb im in college track so i was wondering if my body will just adapt to a more athletic build rather than a bulky type

  65. Ahmed Khateeb

    Ahmed KhateebPrije 11 dana

    any general mass training limits mobility to some sort. depends on your sport and your goals you can program your own routine which focus on certain body parts and certain movements to help you achieve your best performance. for example football players train for endurance more than strength/size and they focus on the core, legs more than other body parts.

  66. Jose Batista

    Jose BatistaPrije 13 dana

    @11:05 when your sack gets stuck to your leg lol

  67. Sander van Halsem

    Sander van HalsemPrije 14 dana

    This is great! Do you have an app so I can load this in? Thanks!

  68. Red Death

    Red DeathPrije 14 dana

    Where you at....we miss you

  69. Shane Thornton

    Shane ThorntonPrije 15 dana

    4:41 Notice how instead of using the word abdominals Jeff decided to instead flex on his fan base

  70. Operator Chaos

    Operator ChaosPrije 15 dana

    Bruh how do you have calves like that 😧😍

  71. Aditya Tiwari

    Aditya TiwariPrije 15 dana

    Hi, I'm a little confused, in a ppl split when do we train our abs??

  72. Voider Music

    Voider MusicPrije 15 dana

    on pull day since abs are pull muscles

  73. Daniel Arturo de Bernardo Gómez

    Daniel Arturo de Bernardo GómezPrije 15 dana

    Is this program better than the ppl hypertrophy program you have?

  74. Jason Gonzalez

    Jason GonzalezPrije 15 dana

    I’ve been following ur last PPL series religiously for a few months and everybody has complimented the growth of my physique however my loads have only regressed.. what’s going wrong?

  75. Jim Bob

    Jim BobPrije 5 dana

    Are you eating more? How's your sleep? Do you have a super active lifestyle on top of the program? Etc.

  76. Hussein Hamir

    Hussein HamirPrije 16 dana

    Just to confirm, is this a 3 day split? Like Legs 1 Push 1 and Pull 1 mean those are for Week 1 and then Legs 2 Push 2 Pull 2 are for Week 2? In essence, three workout days per week? Or is it 6 day splits per week?

  77. Miniko

    MinikoPrije 15 dana

    he is doing it as a 6day split, but i normally have a restday between them so, PPL rest PPL rest

  78. Bennett Boulware

    Bennett BoulwarePrije 16 dana

    Hey Jeff what is your favorite music/artist to listen to while you work out?

  79. D N

    D NPrije 16 dana

    What are your current thoughts on daily full body workouts? Did they not work for you long term?

  80. D N

    D NPrije 16 dana

    @MGaming Maybe I jumped to conclusions too early.. This video made me think he changed his routine, so I was wondering why

  81. MGaming

    MGamingPrije 16 dana

    I believe he has made quite some videos about that. Have a look into them

  82. Papa Joe

    Papa JoePrije 16 dana

    Dude I tried. Day 1 passed out as I climbed out of set 3 on the leg press XD. I will persevere!!!!!

  83. ron paz

    ron pazPrije 16 dana

    Great video and plan! Will try it for sure. Question tho, if i have very developed delts and underdeveloped chest, i guess that i should avoid the delts-focused second push day. What should i do instead? Just copy and paste the first push day to the second's slot?

  84. Felix Carrillo

    Felix CarrilloPrije 16 dana

    Great video and all great workouts, one thing however I feel that isn’t getting worked out at all is the upper chest.

  85. jefferson siguenza

    jefferson siguenzaPrije 16 dana

    idk if i missed it but how long is he in the gym for each of these workouts?

  86. Brittany Manrubia

    Brittany ManrubiaPrije 16 dana

    What would you recommend after a 6 week strength session?

  87. Daniel McAlorum

    Daniel McAlorumPrije 17 dana

    What day do you suggest to take a rest day on?

  88. Jack Vega

    Jack VegaPrije 17 dana

    Hello everyone. I am completely new to this, is this workout good for bulking? I was placing it into jefit and I was felling kind of Strange for the way it goes for example on push day 1 you go from bench press to shoulder press then dips then triceps. I find that is low for each body part to develop, is it just a mistake from me, or does it usually goes like this?

  89. EmilyW

    EmilyWPrije 17 dana

    Jeez do I really need to do this every day? I have to work 12 hours...

  90. M V

    M VPrije 17 dana

    Hey man I was hoping to get an answer to this. Ive been dropping my calories, increasing protein, doing more hiit. Getting much leaner in the mirror but dramatically putting on weight quickly on the scale. Went from 180 to 200 this last year. I'm 5'9 and 27 years old.

  91. Kenshin X

    Kenshin XPrije 17 dana

    Jeff...what about teenagers? Any recommendations?

  92. Voider Music

    Voider MusicPrije 15 dana

    Start with full body workouts instead of split, workout 3-4x times a week, rest day between each training day. You'll make gains as a beginner quickly anyway and you need to learn basic movements, correct execution of exercises and so on first. After training full body for 1-2 years you can look into split training :)

  93. Stephen Schumacher

    Stephen SchumacherPrije 17 dana

    Lol how can I not subscribe. You just gave a plan that less experienced trainers would charge for.

  94. jdub264

    jdub264Prije 17 dana

    Why the mask?? Common...smh.

  95. David Martins

    David MartinsPrije 17 dana

    you had me till I see you with an idiot mask...

  96. Hiraeth

    HiraethPrije 17 dana

    all of this detailed information... for free?? bless you, brother!!

  97. charbolla est

    charbolla estPrije 17 dana

    I was searching for a good split workout but I realized that every split i see is like 4 or 5 exercises for pull and push and 6 for legs. For the legs i agree but for the all push and pull muscles ,it’s not a little to do 4 exercises for all the chest and the triceps and for the shoulders?

  98. Nikolay Nikolov

    Nikolay NikolovPrije 18 dana

    Thanks a lot for this video, Jeff. I've been following you for a while. I just wanted to check in and ask, is there's a way to replace the squat and leg press due to bad knees?

  99. S F H

    S F HPrije 18 dana

    12:00 i would rather die...

  100. griffin

    griffinPrije 19 dana

    I dont think ive ever been to a gym with a dedicated neck machine

  101. Jensen Scotts

    Jensen ScottsPrije 19 dana

    How do you guys like this split so far??

  102. rqffy

    rqffyPrije 19 dana

    I was gonna start going to the gym for the first time and was looking for a routine. Do you recommend this routine for beginners?

  103. rqffy

    rqffyPrije 11 dana

    @Luka Milas define "beginner"

  104. Luka Milas

    Luka MilasPrije 11 dana

    I don’t think this program is for beginners.

  105. Voider Music

    Voider MusicPrije 15 dana

    No, you should start with a basic full body workout, 3-4x a week, and always one rest day between working out again.

  106. reece labeast

    reece labeastPrije 19 dana

    It’s more volume than a beginner would need. Maybe take off 1-2 sets per exercise and yes it’s good

  107. Leah B

    Leah BPrije 19 dana

    Could you please do a science based video on how to gain weight properly and healthily? Thank you!!

  108. 1andonlyMiro

    1andonlyMiroPrije 19 dana

    I've been noticing significant improvement in my legs, but mostly calves, by training my calves on my rest days and on my push days instead of my leg days. Thoughts on this?

  109. Tim Bier

    Tim BierPrije 19 dana

    Mickey mouse voice.Tiny built dude. . . Like being the king of a country with no people!!!!

  110. Tim Bier

    Tim BierPrije 19 dana

    5ft 3inches tall. Hahahahaa

  111. ray Pelcastre

    ray PelcastrePrije 19 dana

    Desearía que tuvieran todos tus videos subtitulos en español 😔

  112. Behuda Motivation

    Behuda MotivationPrije 19 dana

    Really informative video. But, what are some of the best muscle-building exercises for someone with Hypermobility syndrome? I heard that open-chain exercises like the bench press and biceps curls are bad for hypermobile joints and I have experienced it personally. My shoulder and elbow joints pain constantly if I do those exercises. Does anyone have any idea about the best closed-chain exercises for different body parts, such as the squat?

  113. Relic Warchief

    Relic WarchiefPrije 20 dana

    Are there any alternatives to weighted squats? Injured myself and I'm trying to not pressure my knee before it heals

  114. Dawson Rasmussen

    Dawson RasmussenPrije 20 dana

    I want to find a version of this entire split but without machines, I don't have access to any of these but still want the same muscle targeting.

  115. Hello There

    Hello TherePrije 20 dana


  116. Sherdox

    SherdoxPrije 20 dana

    I have a question. I am dieting on 1500 calories (19 years old, 175cm height 79kg now) I am dieting now 11 weeks and started with 90 kg. But I cut my calories instantly to 1500 and didnt change that till now. I am going 3 times a week in the gym. My question is now, should I keep my calories at 1500 or what should I do? I am going on vacation in 6 weeks and want to lose as much fat as possible for now, relax on my vacation and then start again I think. Can you help me?

  117. Sherdox

    SherdoxPrije 14 dana

    @Voider Music I understand, thank you for your help :)

  118. Voider Music

    Voider MusicPrije 15 dana

    @Sherdox In the end you must listen to your body, but I am 182cm and 83kg and I am fine with ~2180kcal, that's a 20% deficit for me. Maybe you'd be a bit lower but then you'd be around 2128 kcal or something. At least as guy, if you're a girl then it's even a bit lower, but 1500 is definitely too low. As a girl it would be around ~1885 kcal per day for a 20% deficit - all of that assuming, that you work out 3-4 days a week. Just make sure you don't get an unhealthy relationship to your body just because you want to lose weight fast. Working out, getting stronger and getting into a better physique is not a sprint, it's a marathon. You can't cheat yourself quicker to your goals, it's more about discipline and consistency. As I said, eating too few kcal can result in a rebound of weight because your metabolism will be messed up. Download a well rated fitness app, type in your data and let it figure out for you how much kcal you'd actually need a day for a 20% deficit, eat like that for 2 weeks and see how it goes. But it's better to lose weight slower rather than too fast, and build muscle in the same time, because muscles burn fat too, but you will gain fewer muscles if you eat too few calories. In a 10-20% deficit you can still build muscle (the closer to maintenance the better), below that, it will most likely not work. It could even happen that your body will destruct some muscles to gain energy from them, if you don't eat enough.

  119. Sherdox

    SherdoxPrije 15 dana

    @Voider Music I just want to at least looking better then before. I know where the problem is, but I just feel like I want to get to my goal as quick as possible. And it isnt like I am starving, actually I can eat enough with 1500-1750 calories :/ And it feels kinda wrong to just go up 500 calories. I mean, I am dieting on 1500 3 months now. I just dont want to go up 500 calories if you know how I feel

  120. Voider Music

    Voider MusicPrije 15 dana

    @Sherdox I don't think that's a good way to do it because your metabolism will try to adapt, so first of all you maybe will have some disadvantages because you don't have enough power for every day, and when you start eating higher calories again after such a strong cut, your body will store fat stronger for upcoming "emergency times" like these - that's the well known yo-yo effect. Why would you go so low with calories, why not keep it at a strong but healthy 20% cut?

  121. Sherdox

    SherdoxPrije 15 dana

    @Voider Music You are right, but cant I stay for 6 weeks on 1500-1750 and then after my vacation doing it right? With more calories?

  122. AVOYE BAD

    AVOYE BADPrije 20 dana

    well hi there, i just wanted to know why for me, like in my entire gym that i go to, only me uses decline bench to train upper chest? like ive seen incline is for upper but i target lower with incline and like i also have a very hard time trying to target the lower chest on an incline or decline, but yesss i can hit more of my lower chest on incline rather than decline where the whole tension lay on my shoulders and mostly upper chest i just wanted to know whats the cause of it

  123. HiddenSquid

    HiddenSquidPrije 20 dana

    i have hip problems and have injured my back doing squats/deadlifts. for this split i substituted squats with Bulgarian split squats but im not sure what to do instead of deadlifts any suggestions?

  124. Trevor Johnson

    Trevor JohnsonPrije 20 dana

    The leg days are actually perfect 🥴.

  125. shobit sahota

    shobit sahotaPrije 20 dana

    Hi I was wondering if you could do a video about bone broth??? Only 10 grams of that gives out 282 Cal and provides 32g protein and 15g of fat. Just wanted your thoughts on that Thanks

  126. Rajvardhan Malavi

    Rajvardhan MalaviPrije 20 dana

    Sir I can't do pull up 😭

  127. Tommi

    TommiPrije 21 dan

    5:10 imagine someone staring at you like that

  128. Mike Litoris

    Mike LitorisPrije 21 dan

    do more videos Jeff . pleaaaaaaaase

  129. ellize1998

    ellize1998Prije 21 dan

    I have read some research about permanent weight loss not really being possible. I wonder what your thoughts are about this.

  130. MrRedN34L

    MrRedN34LPrije 21 dan

    Could you make a video about ''Ashwagandha'', im really curious to your opinion about it...?