Jeff Nippard's Ultimate PPL Program - 6x/Week - Phase 2
Day 1 Push #1
Week 1 – Maximum Effort
Bench Press (Barbell)
3 sets
·
3 reps
Incline Bench Press (Barbell)
2 sets
·
4 reps
Lateral Raise (Dumbbell)
2 sets
·
6 reps
Triceps Extension (Dumbbell)
2 sets
·
4 reps
Triceps Kickback (Dumbbell)
2 sets
·
6 reps
Day 2 Pull #1
Week 1 – Maximum Effort (corrected)
Lat Pulldown (Machine)
2 sets
·
8 reps
Pendlay Row (Barbell)
2 sets
·
6 reps
Lateral Raise (Dumbbell)
2 sets
·
10 reps
Bicep Curl (Barbell)
2 sets
·
8 reps
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Hammer Curl (Dumbbell)
2 sets
·
6 reps
Day 3 Legs #1
Week 1 – Maximum Effort
Squat (Barbell)
2 sets
·
5 reps
Romanian Deadlift (Barbell)
2 sets
·
6 reps
Leg Extension (Machine)
2 sets
·
10 reps
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Seated Calf Raise
2 sets
·
12 reps
Triceps Extension (Cable)
2 sets
·
15 reps
Day 4 Push #2
Week 1 – Maximum Effort
Seated Overhead Press (Dumbbell)
2 sets
·
6 reps
Chest Dip
2 sets
·
6 reps
Lateral Raise (Machine)
2 sets
·
10 reps
Triceps Pushdown
2 sets
·
10 reps
Day 5 Pull #2
Week 1 – Maximum Effort
Pull Up
2 sets
·
6 reps
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Seated Row (Machine)
2 sets
·
10 reps
Shrug (Dumbbell)
2 sets
·
12 reps
Bicep Curl (Dumbbell)
2 sets
·
10 reps
Concentration Curl
2 sets
·
10 reps
Day 6 Legs #2
Week 1 – Maximum Effort
Leg Press (Machine)
2 sets
·
6 reps
Lunge (Dumbbell)
2 sets
·
10 reps
Seated Leg Curl (Machine)
2 sets
·
10 reps
Standing Calf Raise
2 sets
·
12 reps
Decline Crunch
2 sets
·
15 reps