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

For those who’ve been coaching for a yr or extra, then there’s a reasonably good likelihood you’ve tried some type of PPL program a few times. Seems, there are fairly a number of variations on the market.

In any case, they’re a strong strategy to break up up your routine to cut back overtraining, but nonetheless hit every muscle group laborious a few times every week. However, no model is kind of as in-depth as Jeff Nippard’s.

So, is that this the plan that’ll ship your beneficial properties to the subsequent degree? Preserve studying to seek out out all there may be to find out about Nippard’s PPL program.

Earlier than You Preserve Studying, Let Me Say This…

Hey, what’s up? I’m Kyle, the founding father of Noob Features.

Thanks for stopping by! 🙂

I wished to leap in right here to let you understand that when this assessment was first printed, we just about thought Nippard’s program was the “finish all be all”.

I imply, it’s tremendous thorough and Nippard backs every thing up with actual research and proof. (Bro fist)

However after a number of weeks, we determined that this PPL plan shouldn’t be the most suitable choice for guys with restricted time who need to take their coaching to the subsequent degree.

If you wish to construct muscle definition that attracts consideration from household and associates…

And have loads of time to hold with associates or play some video video games…

And eat your favourite meals each day…

Then we advocate you try Superhero X12 by Keith Lai of Match Mole.

Construct a Superhero Physique With out Coaching Like One

Getting in form is not simple. However this program provides you a real-life strategy to constructing a leaner, extra muscular physique with out obsessing over health 24/7.

Right here’s a number of the explanation why.

First, Jeff Nippard’s PPL program is incomplete. Everyone knows that coaching is lower than 50% of the muscle beneficial properties equation.

The opposite half is weight-reduction plan… which is totally lacking from Nippard’s program.

Nonetheless, Superhero X12 is an entire system for constructing extra muscle together with weight-reduction plan plans, macro setups, complement suggestions, and even personal entry to a really energetic help discussion board the place you possibly can ask any questions you need on the topic.

You don’t want to search around for the lacking methods and steps as a result of every thing you want is in a single place.

Second, the PPL Program is a foul alternative if you happen to’re a newbie. Intermediates and superior lifters ought to make good progress with this exercise, however newbies… not a lot.

Nonetheless, Superhero X12 has exercise applications for each intermediates and newbies to make severe muscle beneficial properties.

Don’t need to spend more cash on a number of applications primarily based in your expertise degree? Cool! SX12 has you lined with each the highly effective Nova Exercise Collection for newbies and enhanced Titan Exercise Collection for intermediates.

Final, Nippard’s PPL plan has you coaching 6 days per week. Yowza! It’s like taking over a part-time job!

Possibly you want the concept of spending extreme time combating strangers to make use of the bench, however we don’t.

Superhero X12 reveals you the right way to construct outlined muscle groups in solely 3 hours per week. That’s proper… if you happen to can commit to three exercises per week, SX12 has the exercises to make it occur cap’n.

However because of this I like to recommend SX12 if you wish to construct actual muscle definition that attracts consideration.

• You get an entire system to get ripped so that you’re by no means confused or want to purchase extra applications
• You’ll be able to see nice development at a number of factors in your health journey since each newbies and intermediates are lined
• You’ll be able to spend much less time coaching and extra time having a life

However don’t take our phrase for it.

We’re simply random web individuals.

Click here to check out Superhero X12 for yourself.

Construct a Superhero Physique With out Coaching Like One

Getting in form is not simple. However this program provides you a real-life strategy to constructing a leaner, extra muscular physique with out obsessing over health 24/7.

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Concerning the Creator – Jeff Nippard

We completely get it: You’re taking your muscular development, power work, and physique critically. So that you’re not about to threat all of it through the use of some random coaching plan by a man you’ve by no means heard of.

Nicely, Jeff Nippard is definitely the actual deal.

He’s one of the vital well-known powerlifting personalities on the web at the moment. And, due to his business information and interesting movies, he has over 2 million YouTube subscribers thus far.

Certain….he’s well-liked. However, he additionally is aware of what he’s speaking about.

He spent years competing in powerlifting and bodybuilding competitions, changing into Canada’s personal “Mr. Junior Canada” again in 2012.

To prime all of it off, he as soon as held the Canadian bench press record.

It’s spectacular that Nippard can squat and deadlift over 500 kilos and bench press over 300 kilos, however there’s extra to him than the stats he places up.

He’s additionally educated in health.

Due to a Bachelor’s Diploma in biochemistry, Nippard makes use of his in-depth information of well being and health rules to create killer coaching routines that produce all-natural outcomes.

What’s Jeff Nippard’s (PPL) Program?

Initially, Jeff Nippard has a ton of applications.

This one, his Push Pull Legs (PPL) Hypertrophy Program, produces one of the best ends in these with a number of strong years of coaching beneath their belt. The purpose is to make use of this intermediate plan to push you to a extra “superior” degree.

So, what’s the actual function of this plan?

Nicely, if you happen to do it proper and as Nippard supposed, you need to count on to extend power and hypertrophy over the course of 16 weeks.

PPL Program Particulars

Able to find out about Jeff Nippard’s PPL program?

Right here’s what you’ll want to know.

Although technically thought of a normal “PPL” plan, Nippard likes to seek advice from this program as “Legs Push Pull.” That classification all comes all the way down to the actions you’re doing with every session and ensuring you get sufficient relaxation in between.

In any case, there may be some overlap in muscle groups used with regards to actions just like the deadlift. The separation day between your pull and leg days lets you maintain your muscle groups recent every exercise.

The way you lay this exercise plan out will probably be as much as you, as you possibly can tailor it to your schedule and vitality degree. This system may have you coaching six days every week.

You are able to do six straight days of coaching (legs, push, pull, repeat) adopted by a relaxation day. Or, you possibly can select so as to add a relaxation day for restoration everytime you really feel particularly fatigued.

Check out the main points under.

Block 1

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

Block 1 lasts 8 weeks and is supposed to slowly introduce you to this fashion of coaching. Most workout routines may have you coaching between 60-75% of your 1RM or at a 6-8 on the RPE scale (a couple of reasonable depth).

You’ll be focusing on a rep vary of anyplace between 6 and 20 reps per set. At this level, you’re principally engaged on getting good kind and constructing your basis.

Every week, you’ll be doing the identical exercises, every time with a bit extra depth or with a number of extra reps than the week prior.

In most exercises, you’ll be getting 20 to 25 units whole.

Finish this section with a deload week earlier than you crank it up a notch for the subsequent section: block 2.

Block 2

Block 2 is the place issues get taken to the acute for an additional 8 weeks.

Now that you just’ve mastered your kind and slowly labored your manner up in quantity, you’re prepared to hold with the massive boys.

On this section, there’s a bit extra selection with regards to workout routines, and also you’re able to take ‘em like a professional.

You’ll be virtually constantly cranking out reps at 80% of your 1RM and even 9 or increased in your RPE scale, however you’ll even be coaching with comparatively low quantity. The purpose is to push your muscle groups to near-failure, however a rep or two shy most occasions.

Because you’re working extra intensely, your units will often be between 15 and 20 per exercise.

Block 2 is the place you’re going to see the actual progress, so commit laborious once you’re on this section.

Push vs. Pull vs. Legs

This would possibly sound self-explanatory, however it may be a bit complicated if you happen to’re not well-versed in exercise applications simply but.

Fortunately, that is fairly simple to elucidate.

“Push” would account for any actions that contain a pushing movement. For instance, for bench presses, shoulder presses, and triceps extensions, you’re pushing away out of your physique.

“Pull” includes specializing in any pulling motions, like lat pulldowns and bicep curls, the place you’re pulling the burden towards your physique.

And, hopefully, you possibly can determine what “legs” is targeted on.

Different Key Data

There’s much more to this routine than studying in regards to the units, reps, and workout routines you’ll be doing. And, much more than relaxation occasions and %1RM (or RPE).

This doc principally serves as a how-to information for train science.

The plan begins off by actually explaining each main muscle within the physique, what sorts of actions it does, and the workout routines you need to use to focus on every.

Now you don’t have to simply blindly settle for that you just’re hitting quads at the moment…..you understand why it’s vital to focus on them within the first place.

However, that’s not all you’re getting. You’re additionally getting key data on:

• Train substitutions
• Heat-up methods
• Ideas for the right way to carry out every train variation (and movies for every)
• Background info on security

It’s good to know that you just’re not blindly being led by way of a routine by a random man on the web, proper?

Forms of Workout routines

Now, with out entering into an excessive amount of element for copyright causes, we need to offer you a bit perception into what sorts of workout routines you’re doing.

Trace: It’s not a primary bench press, leg press, or bicep curl each week.

There’s a ton of selection, and nothing is “normal” in any sense when working this plan. You’ll be doing issues like “gradual eccentric dips,” kneeling straight-arm cable pull-overs,” and “low to excessive cable flyes.”

The variability will maintain you entertained and your muscle groups guessing.

5 Plain Advantages of the PPL Plan

1. Method, Method, Method

Regardless of how desperately you need to see hypertrophy, you don’t need to threat security on the identical time. And, that’s one thing Nippard wholeheartedly agrees with.

He’s probably not into “dishonest” on workout routines.

His reasoning for it’s as clear lower because it will get. He makes use of analysis and research to show that unhealthy kind may cause damage in even probably the most expert lifters and, typically, lessens development.

You is perhaps questioning what this has to do with you.

Nicely, it goes to point out that this plan was designed round legit train science rules. Nippard needs that will help you with development, however not to some extent the place you get harm and sidelined.

So, take note of video demonstrations and train ideas.

2. Exercise “Notes” for Each Train

You understand how to carry out the overhead press, proper? What a couple of leg extension?

As a lot as you understand the overall actions of workout routines, there’s a bit extra that goes into every than you would possibly assume. And, that will help you out, this plan has ideas with each train.

These may be discovered on the charts for every day’s exercise.

You’ll get ideas like tucking in your elbows to 45 levels on the bench press or putting your toes excessive on the single-leg leg press.

Not solely can this assure strong kind, however it might probably additionally assist you to max out your muscular development.

3. 16 Weeks of Development

Plenty of applications final simply 8 or 12 weeks.

Doing the identical workout routines, units, and reps for too lengthy principally ensures a plateau. Nicely, fortunately this plan will swap these up a bit every week to maintain the expansion coming.

Fortunately, this plan lasts for 16 weeks.

Which means this plan can final you a strong ⅓ of a yr. However, if you happen to’re nonetheless seeing progress after the 16-week plan, you possibly can even run again to the beginning and undergo one other cycle.

Nippard suggests even 3 to five cycles of this routine earlier than switching to a brand new one.

It’s fairly neat to have a long-term program with out having to search for a brand new one each few months as normal.

4. Deal with Smaller Muscle Teams Too

All severe lifters crank out heavy squats, deadlifts, and bench presses. However, you need to construct some mass on these arms and calves, too.

Fortunately, the PPL break up additionally provides you the possibility to hit these muscle groups straight.

You’ll end out every exercise with smaller muscle teams by way of workout routines like hammer curls, lateral raises, and triceps kickbacks.

Now, you possibly can burn off no matter’s left within the tank to ensure the expansion you actually need to see.

5. Logical Structure of Workout routines

There’s nothing that claims {that a} 4 or 5-day coaching break up received’t work. It’s extra that it’s laborious to structure these exercises so that you just’re not overtraining in the course of the week.

So, one of many biggest options of this routine is that it is smart.

You’re principally draining your chest originally of the push exercise after which following up with shoulders and triceps with no matter is leftover.

That’s very totally different from doing chest on Monday after which shoulders on Wednesday. That’s as a result of a number of the identical muscle groups are utilized in each sorts of exercises.

It’s nice you could give your all when coaching and know you might have no less than 2-3 days of relaxation in between earlier than you hit these muscle groups once more.

Higher repaired muscle groups imply much more intense exercises subsequent time.

And, hitting every muscle group twice every week is taken into account the usual for getting truly jacked.

2 Negatives of the PPL Plan

1. Time Dedication

Is that this an excellent plan?

Completely.

Do you even have the time to hit the health club for lengthy exercises 6 days every week?

Nicely, most individuals most likely received’t.

The most important draw back to this routine is that you just’re understanding 6 days every week with 1 day of relaxation. For those who work a 40-hour week, good luck discovering the time to do something however work and exercise.

Now, if you happen to’re already thought of an intermediate, then this received’t be a lot totally different for you. There’s an excellent likelihood you’re already within the health club seemingly 24/7.

2. No Weight loss plan Plan

The very first thing value stating is that we aren’t essentially anticipating a weight-reduction plan plan with each program. However, we do know that the appropriate weight-reduction plan could make or break your beneficial properties.

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

That’s an excellent begin, however a number of us simply don’t get the grasp of a hypertrophy-based weight-reduction plan fairly effectively. With that, you would possibly assume you could eat limitless carbs and fats or 4,000 energy a day.

Nicely, you shouldn’t.

So, you’re going to must perform a little further work by yourself to discover a weight-reduction plan plan that helps your muscle groups to get better post-workout whereas nonetheless fueling you correctly for every of your exercises. Or you possibly can try Nippard’s Body Recomposition Guide.

Does this make the plan any much less strong?

No.

However, the shortage of steering would possibly maintain you again some if you happen to don’t know what you’re doing.

Jeff Nippard’s PPL Last Suggestion

Nippard’s PPL Hypertrophy plan is unquestionably able to sending you from that “intermediate” stage to extra of an “superior” stage. And, if you happen to observe it to a T, then you definately’re going to see huge development.

It’s laid out effectively, walks you thru each train in-depth, and offers you options if for some cause you possibly can’t do an train.

For a real intermediate, it really works effectively.

The issues come up once you’re only a newbie. Six days every week coaching is quite a bit for many guys, and never having a weight-reduction plan plan would possibly gradual or stall your development indefinitely.

So, what’s the consensus right here?

Ranking: 8 out of 10

This can be a fairly good plan for high-intensity exercises twice every week for every muscle group, so it might probably guarantee strong beneficial properties. However, it’s extra for expert people.

Jeff Nippard’s PPL FAQs

Is Jeff Nippard’s Push Pull Legs program good?

Jeff Nippard’s PPL routine is an effective program for intermediates (with entry to tools) that may commit to 6 coaching days every week. Regardless of missing a weight-reduction plan plan or complete dietary recommendation, we predict the plan is value making an attempt out if you happen to aren’t a newbie. Total, we rated this program 8 out of 10.

How a lot does Jeff Nippard’s Push Pull Legs program value?

Jeff Nippard’s Push Pull Legs program prices $39.99. This worth isn’t that costly in comparison with comparable coaching applications.