This is possibly the smartest push pull legs training program you can do.
A push-pull-leg training routine is a popular and effective way to organize your workouts based on movement patterns. This type of split divides exercises into three main categories: push, pull, and leg movements. Each category targets specific muscle groups and movement patterns, providing a balanced approach to strength and muscle development. Here’s an overview of each category and how a push-pull-leg training routine is typically structured:
- Push Exercises:
- Muscles Targeted: Chest, shoulders, triceps.
- Movement Patterns: Exercises where you push weight away from your body.
- Pull Exercises:
- Muscles Targeted: Back, biceps.
- Movement Patterns: Exercises where you pull weight towards your body.
- Leg Exercises:
- Muscles Targeted: Quadriceps, hamstrings, glutes, calves.
- Movement Patterns: Exercises involving lower body movements.
This push/pull/legs workout routine was developed by pro bodybuilder and internationally-qualified powerlifter Jeff Nippard. The Canadian athlete holds a BSc in biochemistry/chemistry and has a passion for science.
Let’s get started.
Legs 1 (Quad Focus)
Start with a short warm up using dynamic stretches to get your blood flowing and awaken the muscles.
Pyramid warm-up
| Set | Weight | Reps |
|---|---|---|
| Warm-Up Set 1 | 10% of 1RM | x10 |
| Warm-Up Set 2 | 30% of 1RM | x5 |
| Warm-Up Set 3 | 50% of 1RM | X4 |
| Warm-Up Set 4 | 65% of 1RM | X3 |
| Warm-Up Set 5 | 75% of 1RM | X1-2 |
These warm up sets are meant to prime you for the heavier sets to come whilst causing as little fatigue as possible.
Leg workout
| Exercise | Reps |
|---|---|
| Squat | 3 sets x 4 reps (80% 1RM) |
| Romanian Deadlift | 3 sets x 10 reps |
| Single Leg Press | 3 sets x 15 reps |
| Eccentric-Accentuated Leg Extensions | 3 sets x 10-12 reps |
| Seated Leg Curl | 3 sets of 10×12 reps Followed by: 10 reps to failure Followed by: 10 reps to failure (1/2 the weight) |
| Standing Calf Raise | 3 sets x 10-12 reps |
| Superset Weighted Decline Crunches Long-Lever Planks | 2 sets x 10-12 reps 2 sets x 30 seconds |
Keep the weights relatively light for this first week of training.
RPE stands for Rate of Perceived Exertion and helps measure the level of intensity (exertion) a person feels during exercise. The higher the number is on the scale (which goes up to 10) the more intense the exercise feels.
Source: Photo courtesy of CrossFit Inc.Push 1 (Chest Focused)
| Exercise | Reps |
|---|---|
| Bench Press | 3 sets x 8 (72.5% 1RM) |
| Machine Shoulder Press | 3 sets x 12 reps |
| Triceps Dip | 3 sets x 12-15 reps |
| Eccentric-Accentuated Skull Crusher | 3 sets x 8-10 reps |
| Egyptian Cable Lateral Raise | 3 sets x 12 reps Followed by: Sets of 4 reps until failure |
| Cable Tricep Kickback | 2 sets x 20-30 reps |
Bench press progression
To drive hypertrophy you’ll either increase the reps or the weight of the exercises you’re performing every week. For the bench press, the suggested progression looks as follows:
| Week 1 | 3 sets x 8 reps | 72.5% 1RM |
| Week 2 | 4 sets x 8 reps | 72.5% 1RM |
| Week 3 | 5 sets x 8 reps | 72.5% 1RM |
| Week 4 | 3 sets x 8 reps | 75% 1RM |
Pull 1 (Lat Focused)
| Exercise | Reps |
|---|---|
| Weighted Pull-Up | 3 sets x 6 reps |
| Seated Cable Row | 3 sets x 10-12 reps |
| Kneeling Cable Pullover | 3 sets x 15-20 reps |
| Hammer Cheat Curls | 3 sets x 8-10 reps |
| Incline Dumbbell Curl | 2 sets x 12-15 reps |
Source: Ketut Subiyanto from PexelsLegs 2 (Posterior Chain Focused)
| Exercise | Reps |
|---|---|
| Deadlift | 3 sets x 3 reps (80-85% 1RM) |
| Machine Hack Squat | 3 sets x 10-12 reps |
| Weighted Single-Leg Hip Thrusts | 2 sets x 15 reps |
| Superset Nordic Ham Curls Prisoner Back Extensions | 3 sets x 10 reps |
| Unilateral Leg Press Calf Raise | 3 sets x 8-10 reps |
| Weighted L-Sit Hold | 3 sets |
Push 2 (Delt Focus)
| Overhead Press | 4 sets x 4 reps (80% 1RM) |
| Close Grip Bench Press | 3 sets x 10 reps (RPE 7-8) |
| Cable Crossover | 3 sets x 10-12 reps |
| Overhead Tricep Extension | 3 sets x 10-12 reps |
| Dumbbell Lateral Raise 21’s | 3 sets x 7/7/7 reps |
| Neck Flexion Extensions | 3 sets x 10-12 reps |
Source: Photo courtesy of CrossFit Inc.Pull 2 (Mid-Back and Rear Delt Focused)
| Exercise | Reps |
|---|---|
| Omni-Grip Lat Pulldown | 3 sets x 10-12 reps |
| Chest-Supported Row | 3 sets 10-12 reps |
| Rope Faceppulls | 3 sets x 15-20 reps |
| Incline Dumbbell Shrug (optional) | 3 sets x 15-20 reps |
| Reverse Peck Deck | 2 sets x 15 reps |
| Superset Pronated Curls Supinated Curls | 3 sets x 10 reps 3 sets x 10 reps |
Read more: Rep Ranges Explained: Learn How to Boost Your Strength and Hypertrophy
Watch a detailed breakdown of the smartest push pull legs routine
Learn more about the program here.
Image Sources
- Tia Toomey back squat: Photo courtesy of CrossFit Inc.
- how-to-get-a-pull-up: Ketut Subiyanto from Pexels
- biggest-bench-press-mistakes: Photo courtesy of CrossFit Inc.
- best-lat-exercises: Charlotte Karlsen / Gordon Cowie