The Smartest Push Pull Legs Routine 2021 (Fully Explained)

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What’s my Powerbuilding System all about?

‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ you have the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking your progress
‣ a Technique Handbook explaining exactly how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!

The program alternates between Full Body weeks and Upper/Lower weeks, like this:

Week 1 – Full Body [More strength focused]
Week 2 – Upper/Lower [More hypertrophy focused]
Etc…

Also, if you’re a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.

Learn more here: https://shop.jeffnippard.com/product/the-powerbuilding-system/

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

If you’re looking for a Push Pull Legs program to run until Powerbuilding 2.0 drops, I’d recommend my Intermediate-Advanced PPL Program: https://shop.jeffnippard.com/product/intermediate-advanced-push-pull-legs-hypertrophy-program/

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Timestamps:

0:00 – Intro
0:52 – Legs 1 (Quad Focused)
4:54 – Push 1 (Chest Focused)
7:24 – Pull 1 (Lat Focused)
9:35 – Legs 2 (Posterior-Chain Focused)
12:15 – Push 2 (Delt Focused)
15:03 – Pull 2 (Mid-Back & Rear Delt Focused)

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In this video I’m going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.

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Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7969179/
https://pubmed.ncbi.nlm.nih.gov/23625461/
https://pubmed.ncbi.nlm.nih.gov/25601394/

Should the knees go over the toes? [Video] https://www.youtube.com/watch?v=dCHLUtf–pg

Neck training 101 [Video]

MASS Vol 4, Issue 12 [Affiliate link: bit.ly/jeffMASS]

Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=9iN7jlPJhyQ
https://www.youtube.com/watch?v=tD45aW3Afr4
https://www.youtube.com/watch?v=W1EExGRrWE8
Plus additional music from Epidemic Sound

Filmed and edited by me using Final Cut Pro!
Intro by RLR Studios: https://www.rlrstudios.ca/

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.