Jeff Nippard’s Push Pull Legs Program is designed for intermediate to advanced lifters looking to take their muscle and strength goals to the next level.
Unlike most programs, which claim to use “muscle confusion” by constantly switching exercises and causing you to completely spin your wheels in the gym, this program utilizes very specific weekly progression schemes to guarantee that you are actually improving from week to week. Because you have surpassed the “noobie phase”, we will need to use more advanced progression schemes that include both RPE and %1RM prescriptions to continue driving progress.
Most programs are not well organized and can all seem totally random. This Push/Pull/Legs program is divided into two discrete training blocks with separate primary goals. Block 1 focuses primarily on mastering technical execution while building up a large work capacity through progressive load increases at a relatively high set volume. This work capacity will equip us with the abilities needed to optimize results in Block 2 of the program, where volume is decreased as intensity (effort) is increased.
This program begins Block 2 with a deload week to emphasize recovery leading into the most psychologically and physically demanding phase of the program. The deload week sees a reduction in volume and intensity (effort) so that recovery can be optimized leading into the upcoming, more challenging phase. The entire program builds in a systematic way to prevent both under-training and overtraining.
“Science-based” has become a bit of a buzzword for training programs, but how many are actually built around research-driven and field-tested principles? This program dedicates more pages to explaining the theory and science behind the program than to the program itself. With 32 unique scientific references, you can rest assured that everything in your program is backed by both research and experience.
Two separate 8-Week training phases! (over 3 months of training!)
Each training block is 8 weeks long and are designed to build on one another based on the latest periodization and programming principles. Science and practice come together to create one of the most effective and efficient way for intermediate-advanced lifters to progress with BOTH muscle and strength gains.
In case there are any exercises you’re unable to do due to lack of equipment access or injury, alternative options are included for every exercise
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that auto-populates the exact weights you need to use for each lift, including boxes for tracking weights on every exercise.
“Insane program. Enough variation to keep you from getting bored. Easy to find moTivation when the sets, reps and RPEs are all laid out for you.”