Intermediate-Advanced Push/Pull/Legs Hypertrophy Program | Jeff Nippard Fitness

Push/Pull/Legs Hypertrophy Program

This program is designed for intermediate to advanced trainees who have surpassed the “newbie gains” phase but want to keep driving progress forward.
Intermediate - Advanced
Sale price$39.99
Instant Access
Free e-Delivery
Money Back Guarantee


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.

  • Exact sets (warm up & working), reps, exercises and rest times
  • A complete warm up routine
  • Tracking sheet within the program
  • Deload week to help manage recovery
  • LSRPE tracking for accountability (how hard was your LAST set?)
  • Coaching notes from me: technique and mind-muscle connection cues for every exercise

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 of the main lifts, including boxes for tracking weights on every exercise.

  • Anatomy and biomechanics section
  • A complete FAQ’s section
  • Training support & customer service
  • Video links for every exercise



If you are still in your first year or two of training, I’d recommend running through my Fundamentals Hypertrophy Program at least once before advancing onto this routine. While it is hard to define training advancement (since not all years in the gym are created equally) this program was written for people who have been taking their training seriously for at least 2-5 years.

Yes! Anyone who is looking to build muscular size and strength will benefit from this program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.

Because of the Exercise Substitutions section, it is doable. For example, if you can’t bench press, you can replace the bench work in this program with dumbbell press, machine chest press or dips and run the rest of the program as is. If you can’t deadlift, you can replace the deadlift work with hip thrusts and/or lower back extensions. If you can’t squat, you can replace the squat work with front squats, hack squats or leg press.  If you buy the program and aren’t sure if you can tweak it to fit your needs, feel free to reach out to my coaching support team and we will help you adjust the program or offer a refund if it ends up being unsuitable for you.

You will be in the gym 6 days a week on this program. If that is too much for you, I’d recommend taking my program selector quiz to find a program that is better suited for your schedule and goals.

To run the program exactly as written (without any substitutions), you would need gym access as there are a few cable and basic machine exercises included. However, because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and easily swap exercises and tailor it to your situation.

If you have any other questions, please feel free to reach out to my coaching support team at any time.

Customer Reviews

Based on 69 reviews
Daniel Fermin Campero
Amazingly challenging. I LOVE IT!!

I enjoyed learning the science behind every workout. The variety of workouts are fun and challenging to do, which I love. The amount of time and effort placed on this program shows. Appreciate you long time mate. God bless!!

Matthew Streett
Great way to stretch your thinking about exercise options

31 days in, and I think that what I'm appreciative about is the exercise variety this added to my routine. I work out in a home gym and took the opportunity to set up a high/low DIY cable system, so I probably could not have had enough substitutions with just my barbell/bench/cage setup, but I've enjoyed the new exercises. Too early to tell the impact to gains primarily because so many of the exercises are so new that I don't have long-term data, and since the early program dialed me back from the heavy, strength-focused program I'd been doing, so it could teach me better technique. However, I really value the links to exercise videos, exercise substitutions, and a premade excel I can make my own notes on. I most appreciate that it's a product that you buy and then it's just a thing you own and use, as opposed to the endless vampiric drip of subscription services that you see everywhere in the market these days. To me, trusting the customer that way is a move of deep integrity, and that kind of integrity plus scientific curiosity and just plain politeness is why I went the Jeff Nippard route.

Brad Fitzpatrick
51 yr old loving it!

Tried many fitness routines over the years and this is the one that provides all the information people need to progress. I like the approach with reps, tempo and frequency. Lifts give a balanced workout. Great program! Thank you for sharing your passion……and shout out to my son who told me about your program. Old dogs can learn new tricks, ha.

Dag Fossum
Great scientific PPL program

There is a huge amount of great info and a great selection of workouts. The only drawback i see is that it is a tiny bit old fashioned only having it as a excel sheet and not in and app. You can fill it in yourself in an app but would be nice to have. It from the get go. But all in all a great purchase regardless.

John F
Great intense program.

I’ve been filling a strict lifting program for 2.5 years and I just switched to Jeff’s ppl program. Wow, huge change in intensity and I’m getting sore again after adapting to my old program. Some of the moves use different terminology than I’m used to so I had to look them up, no big deal. Must be the Canadian term vs US term. Very good overall.