Jeff Nippard Scientific PPL

Jeff Nippard's 6-day science-based PPL with hypertrophy-optimised rep ranges and rest-pause techniques on select sets.

The source app labels this plan as Intermediate and places it in Hypertrophy.

6 training days per week: Push A, Pull A, Legs A, Push B, Pull B, Legs B.

• Bench Press
• Seated Dumbbell Shoulder Press
• Incline Dumbbell Press
• Cable Chest Fly
• Dumbbell Lateral Raise
• Rope Triceps Pressdown
• Pull-Up
• Pendlay Row
• Lat Pulldown
• Face Pull
• Barbell Curl
• Hammer Curl
• Back Squat
• Leg Press
• Bulgarian Split Squat
• Leg Extension
• Standing Calf Raise
• Overhead Press

• Push A (Chest focus): 65 min, 6 exercises
• Pull A (Back width): 65 min, 6 exercises
• Legs A (Quad focus): 65 min, 5 exercises
• Push B (Shoulder focus): 65 min, 6 exercises
• Pull B (Back thickness): 65 min, 6 exercises
• Legs B (Posterior focus): 65 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.