Jeff Nippard: The Smartest Push, Pull, Legs Routine

Jeff Nippard

Jeff Nippard shares his favorite push, pull, legs routine

Jeff Nippard is a drug-free bodybuilder and powerlifter with a massive physique and serious work ethic. With a large following on social media, he uses his platform to promote himself and inspire others to see the gains they want to most, such as through the smartest push, pull, legs routine.

When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to bodybuilding, powerlifting, and athletic legends for that sought after advice. They’ve done it before and the work certainly shows on them.

Jeff Nippard is one who knows exactly what is needed to see real gains. With this push, pull, legs workout, your whole body is sure to be fired up to see real growth.

Full Name: Jeff Nippard

Weight Height Date Of Birth
155-165 lbs. 5’5’’ 10/06/1990
Profession Era Nationality
Bodybuilder, Powerlifter 2010 Canadian

Jeff Nippard has presented a truly impressive Push, Pull, Legs routine. The popular bodybuilder and trainer, Nippard has helped a great deal of people with his knowledge and information. His recent video gives an in-depth look at what he deems the smartest Push, Pull, Legs routine.

Jeff Nippard push pull legs

Who is Jeff Nippard?

Jeff Nippard was born in Canada to hard working parents, his mom being a bodybuilder and fitness instructor. As a result, he began to go to the gym at an early age. From there, he began bulking up and in his teens started bodybuilding, competing in tournaments and even winning some.

Over the years, Jeff as continued his dominance and has also begun a powerlifting career. Because of his successful bodybuilding and powerlifting careers, he has built a massive following on social media and uses his platform to post and promote himself while also inspiring others to work as hard as he does.

Jeff Nippard push pull legs

The Jeff Nippard Push Pull Legs Method

Push, Pull, Legs. It’s a training split that has garnered a ton of praise from bodybuilders over the years. The program is a pretty simplistic, but effective one. Essentially each portion of the split is broken up in a way that will allow the user to work every body part while at the same time giving enough time to recover from each separate day.

Push Day

Push days encourages the user to perform pushing exercises. This means the focus can be on chest, arms, and shoulders depending on the exercises used. For example, the bench press is a push exercise that focuses much of the attention on the chest and triceps, with exercises for the front deltoids as well. Another push exercise would be dips, again focusing on the triceps.

Pull Day

On pull days the emphasis is on pulling exercises. Pulling exercises can work the back, the biceps/arms, and the rear shoulders. Essentially the biggest difference here is that the exercises are much more focused on the back. While the arms and shoulders still get a great deal of attention the back is definitely the centerpiece.

Leg Day

Lastly, there are leg days which switch up the focus to leg exercises. This means anything from working the quads with squats to the posterior chain including the hamstrings and glutes with the deadlift.

Jeff Nippard

Jeff Nippard Push, Pull, Legs Routine

Jeff Nippard has become extremely well respected in the bodybuilding community in recent years. He has used an evidence based approached to offering up essential bodybuilding knowledge that has taken many of his clients and followers to the next level.

Day 1: Leg Day 1

Exercises Sets Reps
Squat 3 4 (80% of 1RM)
Romanian Deadlift 3 10
Single Leg Press 3 15
Eccentric Leg Extension 3 10-12
Seated Leg Curls 3 10-12
Standing Calf Raise 3 10-12
Decline Crunches 2 10-12
Long-Lever Planks 2 30 seconds

Day 2: Push Day 1

Exercises Sets Reps
Bench Press 3 8 (72.5% of 1 RM)
Machine Shoulder Press 3 12
Dips 3 12-15
Eccentric Skullcrushers 3 8-10
Egyptian Lateral Raise 3 12
Cable Triceps Kickbacks 3 20-30

Day 3: Pull Day 1

Exercises Sets Reps
Weighted Pull-Up 3 6
Seated Cable Row 3 10-12
Cable Pullover 3 15-20
Hammer Cheat Curl 3 8-10
Incline Dumbbell Curl 2 12-15

Day 4: Leg Day 2

Exercises Sets Reps
Deadlift 3 3 (80-85% of 1 RM)
Hack Squat 3 10-12
Single-Leg Hip Thrust 3 15
Nordic Ham Curl 2 10-12
Prisoner Back Extension 2 10-12


Single-Leg Calf Raise 3 8-10
Weighted L-Sit Hold 3 30 seconds

Day 5: Push Day 2

Exercises Sets Reps
Overhead Press 4 4 (80%)
Close-Grip Bench Press 3 10
Cable Crossover 3 10-12
Overhead Triceps Extension 3 10-12
Lateral Raise 21’s 3 7/7/7
Neck Flexion/Extension 3 10-12

Day 6: Pull Day 2

Exercises Sets Reps
Omni-Grip Lat Pulldown 3 10-12
Chest Supported Row 3 10-12
Rope Face Pull 3 15-20
Incline Dumbbell Shrug 3 15-20
Reverse Pec Deck 2 15+ 10-15
Pronated/Supinated Curl 3 10/10

To see Jeff Nippard perform the full routine, click on the link here.

Jeff Nippard

Best Way To See Real Gains

After a workout like this, it is important to find the right supplements to really increase strength and size, while also putting an emphasis on recovery. A premium protein powder is what you need most for this will pump you with vital protein to see those gains you need. This will work to maximize muscle growth and ensure the best recovery. If you want to see even more gains, consider creatine or a mass gainer to go along with your protein supplement.

Wrap Up

This push, pull, legs routine from Jeff Nippard is a very effective workout in seeing total body gains. For those looking to challenge themselves while also seeing great growth, give this workout a try and see what it can do for you. The right exercises at the right sets and reps ranges, this is certainly a great workout to put into your cycle and you won’t be disappointed by the results.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Jeff Nippard Instagram

Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.