Jeff Nippard’s Push Pull Legs (PPL) Program (Full Review)

If you’ve been training for a year or more, then there’s a pretty good chance you’ve tried some sort of PPL program once or twice. Turns out, there are quite a few versions out there.

After all, they’re a solid way to split up your routine to reduce overtraining, yet still hit each muscle group hard once or twice a week. But, no version is quite as in-depth as Jeff Nippard’s.

So, is this the plan that’ll send your gains to the next level? Keep reading to find out all there is to know about Nippard’s PPL program.

Before You Keep Reading, Let Me Say This…

Hey, what’s up? I’m Kyle, the founder of Noob Gains.

Thanks for stopping by! 🙂

I wanted to jump in here to let you know that when this review was first published, we pretty much thought Nippard’s program was the “end all be all”.

I mean, it’s super thorough and Nippard backs everything up with real studies and evidence. (Bro fist)

But after a few weeks, we decided that this PPL plan is not the best option for guys with limited time who want to take their training to the next level.

If you want to build muscle definition that draws attention from family and friends…

And have plenty of time to hang with friends or play some video games…

And eat your favorite foods on a daily basis…

Then we recommend you check out Superhero X12 by Keith Lai of Fit Mole.

Build a Superhero Body Without Training Like One

Getting in shape isn’t easy. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7.

Here’s a few reasons why.

First, Jeff Nippard’s PPL program is incomplete. We all know that training is less than 50% of the muscle gains equation.

The other half is diet… which is completely missing from Nippard’s program.

However, Superhero X12 is a complete system for building more muscle including diet plans, macro setups, supplement recommendations, and even private access to a very active support forum where you can ask any questions you want on the subject.

You don’t need to go searching for the missing strategies and steps because everything you need is in one place.

Second, the PPL Program is a bad choice if you’re a beginner. Intermediates and advanced lifters should make good progress with this workout, but beginners… not so much.

However, Superhero X12 has workout programs for both intermediates and beginners to make serious muscle gains.

Don’t want to spend more money on multiple programs based on your experience level? Cool! SX12 has you covered with both the powerful Nova Workout Series for beginners and enhanced Titan Workout Series for intermediates.

Last, Nippard’s PPL plan has you training 6 days per week. Yowza! It’s like taking on a part-time job!

Maybe you like the idea of spending excessive time fighting strangers to use the bench, but we don’t.

Superhero X12 shows you how to build defined muscles in only 3 hours per week. That’s right… if you can commit to 3 workouts per week, SX12 has the workouts to make it happen cap’n.

But this is why I recommend SX12 if you want to build real muscle definition that draws attention.

• You get a complete system to get ripped so you’re never confused or need to buy additional programs
• You can see great growth at multiple points in your fitness journey since both beginners and intermediates are covered
• You can spend less time training and more time having a life

But don’t take our word for it.

We’re just random internet people.

Click here to check out Superhero X12 for yourself.

Build a Superhero Body Without Training Like One

Getting in shape isn’t easy. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7.

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About the Creator – Jeff Nippard

We totally get it: You take your muscular growth, strength work, and physique seriously. So you’re not about to risk it all by using some random training plan by a guy you’ve never heard of.

Well, Jeff Nippard is actually the real deal.

He’s one of the most well-known powerlifting personalities on the internet today. And, thanks to his industry knowledge and engaging videos, he has over 2 million YouTube subscribers to date.

Sure….he’s popular. But, he also knows what he’s talking about.

He spent years competing in powerlifting and bodybuilding competitions, becoming Canada’s own “Mr. Junior Canada” back in 2012.

To top it all off, he once held the Canadian bench press record.

It’s impressive that Nippard can squat and deadlift over 500 pounds and bench press over 300 pounds, but there’s more to him than the stats he puts up.

He’s also educated in fitness.

Thanks to a Bachelor’s Degree in biochemistry, Nippard uses his in-depth knowledge of health and fitness principles to create killer training routines that produce all-natural results.

What is Jeff Nippard’s (PPL) Program?

First of all, Jeff Nippard has a ton of programs.

This one, his Push Pull Legs (PPL) Hypertrophy Program, produces the best results in those with a few solid years of training under their belt. The goal is to use this intermediate plan to push you to a more “advanced” level.

So, what’s the real purpose of this plan?

Well, if you do it right and as Nippard intended, you should expect to increase strength and hypertrophy over the course of 16 weeks.

PPL Program Details

Ready to learn about Jeff Nippard’s PPL program?

Here’s what you need to know.

Though technically considered a standard “PPL” plan, Nippard likes to refer to this program as “Legs Push Pull.” That classification all comes down to the movements you’re doing with each session and making sure you get enough rest in between.

After all, there is some overlap in muscles used when it comes to movements like the deadlift. The separation day between your pull and leg days helps you to keep your muscles fresh each workout.

How you lay this workout plan out will be up to you, as you can tailor it to your schedule and energy level. The program will have you training six days a week.

You can do six straight days of training (legs, push, pull, repeat) followed by a rest day. Or, you can choose to add a rest day for recovery whenever you feel especially fatigued.

Take a look at the details below.

Block 1

Like most of Nippard’s exercise programs, this one is broken up into blocks.

Block 1 lasts 8 weeks and is meant to slowly introduce you to this style of training. Most exercises will have you training between 60-75% of your 1RM or at a 6-8 on the RPE scale (about a moderate intensity).

You’ll be targeting a rep range of anywhere between 6 and 20 reps per set. At this point, you’re basically working on getting perfect form and building your foundation.

Each week, you’ll be doing the same workouts, each time with a little more intensity or with a few more reps than the week prior.

In most workouts, you’ll be getting 20 to 25 sets total.

End this phase with a deload week before you crank it up a notch for the next phase: block 2.

Block 2

Block 2 is where things get taken to the extreme for another 8 weeks.

Now that you’ve mastered your form and slowly worked your way up in volume, you’re ready to hang with the big boys.

In this phase, there’s a bit more variety when it comes to exercises, and you’re ready to take ‘em like a pro.

You’ll be almost consistently cranking out reps at 80% of your 1RM or even 9 or higher on your RPE scale, but you’ll also be training with relatively low volume. The goal is to push your muscles to near-failure, but a rep or two shy most times.

Since you’re working more intensely, your sets will usually be between 15 and 20 per workout.

Block 2 is where you’re going to see the real progress, so commit hard when you’re in this phase.

Push vs. Pull vs. Legs

This might sound self-explanatory, but it can be a little confusing if you’re not well-versed in workout programs just yet.

Thankfully, this is pretty easy to explain.

“Push” would account for any movements that involve a pushing motion. For example, for bench presses, shoulder presses, and triceps extensions, you’re pushing away from your body.

“Pull” involves focusing on any pulling motions, like lat pulldowns and bicep curls, where you’re pulling the weight toward your body.

And, hopefully, you can figure out what “legs” is focused on.

Other Key Information

There’s a lot more to this routine than learning about the sets, reps, and exercises you’ll be doing. And, even more than rest times and %1RM (or RPE).

This document basically serves as a how-to guide for exercise science.

The plan starts off by literally explaining every major muscle in the body, what types of movements it does, and the exercises you can use to target each.

Now you don’t have to just blindly accept that you’re hitting quads today…..you know why it’s important to target them in the first place.

But, that’s not all you’re getting. You’re also getting key info on:

• Exercise substitutions
• Warm-up techniques
• Tips for how to perform each exercise variation (and videos for each)
• Background information on safety

It’s nice to know that you’re not blindly being led through a routine by a random guy on the internet, right?

Types of Exercises

Now, without getting into too much detail for copyright reasons, we want to give you a little insight into what types of exercises you’re doing.

Hint: It’s not a basic bench press, leg press, or bicep curl every week.

There’s a ton of variety, and nothing is “standard” in any sense when running this plan. You’ll be doing things like “slow eccentric dips,” kneeling straight-arm cable pull-overs,” and “low to high cable flyes.”

The variety will keep you entertained and your muscles guessing.

5 Undeniable Benefits of the PPL Plan

1. Technique, Technique, Technique

No matter how desperately you want to see hypertrophy, you don’t want to risk safety at the same time. And, that’s something Nippard wholeheartedly agrees with.

He’s not really into “cheating” on exercises.

His reasoning for it is as clear cut as it gets. He uses research and studies to prove that bad form can cause injury in even the most skilled lifters and, sometimes, lessens growth.

You might be wondering what this has to do with you.

Well, it goes to show that this plan was designed around legit exercise science principles. Nippard wants to help you with growth, but not to a point where you get hurt and sidelined.

So, pay attention to video demonstrations and exercise tips.

2. Workout “Notes” for Every Exercise

You know how to perform the overhead press, right? What about a leg extension?

As much as you know the general movements of exercises, there’s a bit more that goes into each than you might think. And, to help you out, this plan has tips with every exercise.

These can be found on the charts for each day’s workout.

You’ll get tips like tucking in your elbows to 45 degrees on the bench press or placing your feet high on the single-leg leg press.

Not only can this guarantee solid form, but it can also help you to max out your muscular growth.

3. 16 Weeks of Growth

A lot of programs last just 8 or 12 weeks.

Doing the same exercises, sets, and reps for too long basically guarantees a plateau. Well, luckily this plan will switch those up a little each week to keep the growth coming.

Thankfully, this plan lasts for 16 weeks.

That means this plan can last you a solid ⅓ of a year. But, if you’re still seeing progress after the 16-week plan, you can even run back to the start and go through another cycle.

Nippard suggests even 3 to 5 cycles of this routine before switching to a new one.

It’s pretty neat to have a long-term program without having to look for a new one every few months as usual.

4. Focus on Smaller Muscle Groups Too

All serious lifters crank out heavy squats, deadlifts, and bench presses. But, you want to build some mass on those arms and calves, too.

Thankfully, the PPL split also gives you the chance to hit those muscles directly.

You’ll finish out each workout with smaller muscle groups through exercises like hammer curls, lateral raises, and triceps kickbacks.

Now, you can burn off whatever’s left in the tank to guarantee the growth you really want to see.

5. Logical Layout of Exercises

There’s nothing that says that a 4 or 5-day training split won’t work. It’s more that it’s hard to layout these workouts so that you’re not overtraining during the week.

So, one of the greatest features of this routine is that it makes sense.

You’re basically draining your chest at the beginning of the push workout and then following up with shoulders and triceps with whatever is leftover.

That’s very different from doing chest on Monday and then shoulders on Wednesday. That’s because a lot of the same muscles are used in both types of workouts.

It’s great that you can give your all when training and know you have at least 2-3 days of rest in between before you hit those muscles again.

Better repaired muscles mean even more intense workouts next time.

And, hitting each muscle group twice a week is considered the standard for getting truly jacked.

2 Negatives of the PPL Plan

1. Time Commitment

Is this a good plan?

Absolutely.

Do you actually have the time to hit the gym for long workouts 6 days a week?

Well, most people probably won’t.

The major downside to this routine is that you’re working out 6 days a week with 1 day of rest. If you work a 40-hour week, good luck finding the time to do anything but work and workout.

Now, if you’re already considered an intermediate, then this won’t be much different for you. There’s a good chance you’re already in the gym seemingly 24/7.

2. No Diet Plan

The first thing worth pointing out is that we aren’t necessarily expecting a diet plan with every program. But, we do know that the right diet can make or break your gains.

In this case, Nippard merely suggests a caloric gain with 0.8+ grams of protein per pound.

That’s a good start, but a lot of us just don’t get the hang of a hypertrophy-based diet quite well. With that, you might assume that you can eat unlimited carbs and fat or 4,000 calories a day.

Well, you shouldn’t.

So, you’re going to have to do a little extra work on your own to find a diet plan that helps your muscles to recover post-workout while still fueling you properly for each of your workouts. Or you can check out Nippard’s Body Recomposition Guide.

Does this make the plan any less solid?

No.

But, the lack of guidance might hold you back some if you don’t know what you’re doing.

Jeff Nippard’s PPL Final Recommendation

Nippard’s PPL Hypertrophy plan is definitely capable of sending you from that “intermediate” stage to more of an “advanced” stage. And, if you follow it to a T, then you’re going to see massive growth.

It’s laid out well, walks you through every exercise in-depth, and will give you alternatives if for some reason you can’t do an exercise.

For a true intermediate, it works well.

The problems arise when you’re just a beginner. Six days a week training is a lot for most guys, and not having a diet plan might slow or stall your growth indefinitely.

So, what’s the consensus here?

Rating: 8 out of 10

This is a pretty good plan for high-intensity workouts twice a week for each muscle group, so it can ensure solid gains. But, it’s more for skilled folks.

Jeff Nippard’s PPL FAQs

Is Jeff Nippard’s Push Pull Legs program good?

Jeff Nippard’s PPL routine is a good program for intermediates (with access to equipment) that can commit to six training days a week. Despite lacking a diet plan or comprehensive nutritional advice, we think the plan is worth trying out if you aren’t a beginner. Overall, we rated this program 8 out of 10.

How much does Jeff Nippard’s Push Pull Legs program cost?

Jeff Nippard’s Push Pull Legs program costs $39.99. This price isn’t that expensive compared to similar training programs.