Jeff Nippard: The Smartest Push, Pull, Legs Routine 2021

By Presser
June 17, 2021
4 min read

Jeff Nippard has done it again with his latest Push, Pull, Legs routine.

Jeff Nippard has recently 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.

Push, Pull, Legs. It’s a training split that has garnered a ton of praise from bodybuilders in recent years. The program is a pretty simplistic 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

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 push exercise that focuses much of the attention on the chest and triceps. Another push exercise would be dips again focusing on the triceps.

Pull

On pull days the emphasis is on pulling exercises. Pulling exercises can work the back, the biceps/arms, and the 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.

Legs

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.

The Jeff Nippard Method

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.

Jeff Nippard Push, Pull, Legs Routine

Legs 1 Day 1:

  • Squat: 3 Sets x 4 Reps (80% 1RM)
  • Romanian Deadlift: 3 Sets x 10 Reps
  • Single Leg Press: 3 Sets x 15 Reps
  • Eccentric Leg Extension: 3 Sets x 10-12
  • Seated Leg Curls: 3 Sets x 10-12 Reps
  • Standing Calf Raise: 3 Sets x 10-12 Reps
  • *Decline Crunches: 2 Sets x 10-12 Reps
  • *Long-Lever Planks: 2 Sets x 30s
  • *SUPERSET*

Push 1 Day 2:

  • Bench Press: 3 Sets x 8 (72.5% 1 RM)
  • Machine Shoulder Press: 3 Sets x 12
  • Dips: 3 Sets x 12-15 Reps
  • Eccentric Skullcrushers: 3 Sets x 8-10
  • Egyptian Lateral Raise: 3 Sets x 12+MYO
  • Cable Tricep Kickback: 3 Sets x 20-30

Pull 1 Day 3:

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

Legs 2 Day 4:

  • Deadlift: 3 Sets x 3 Reps (80-85% 1RM)
  • Hack Squat: 3 Sets x 10-12 Reps
  • Single-Leg Hip Thrust: 2 Sets x 15 Reps
  • *Nordic Ham Curl: 2 Sets x 10-12 Reps
  • *Prisoner Back Extension: 2 Sets x 10-12
  • *SUPERSET*
  • Single-Leg Calf Raise: 3 Sets x 8-10 Reps
  • Weighted L-Sit Hold: 3 Sets

Push 2 Day 5:

  • Overhead Press: 4 Sets x 4 Reps (80%)
  • Close-Grip Bench Press: 3 Sets x 10
  • Cable Crossover: 3 Sets x 10-12 + Drop
  • Overhead Tricep Ext: 3 Sets x 10-12 Reps
  • Lateral Raise 21’s: 3 Sets x 7/7/7
  • Neck Flexion/Extension: 3 Sets x 10-12

Pull 2 Day 6:

  • Omni-Grip Lat Pulldown: 3 Sets x 10-12
  • Chest-Supported Row: 3 Sets x 10-12
  • Rope Facepull: 3 Sets x 15-20 Reps
  • *Incline Dumbbell Shrug: 3 Sets x 15-20
  • *OPTIONAL*
    • Reverse Pec Deck: 2 Sets x 15 + 10-15
    • Pronated/Supinated Curl: 3 Sets x 10/10

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

What do you think of Jeff Nippard and his Push, Pull, Legs routine?

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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

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