Strength
Jeff Nippard Scientific PPL
Jeff Nippard's 6-day science-based PPL with hypertrophy-optimised rep ranges and rest-pause techniques on select sets. Six days a week, about 65 minutes a session.
- Days per week
- 6
- Session length
- About 65 min
- Level
- Intermediate
- Focus
- Hypertrophy
Who it's for
You have lifted consistently for a while and know the main barbell and dumbbell movements.
You will need six sessions a week of roughly 65 minutes, plus a warm-up.
Your week
Rest or walk on the other one days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Push A (about 65 min)
- Day 2: Pull A (about 65 min)
- Day 3: Legs A (about 65 min)
- Day 4: Push B (about 65 min)
- Day 5: Pull B (about 65 min)
- Day 6: Legs B (about 65 min)
Push A (Chest focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 4 × 6–8 | 3 min |
| Seated Dumbbell Shoulder Press | 3 × 8–10 | 2 min |
| Incline Dumbbell Press | 3 × 10–12 | 90 s |
| Cable Chest Fly | 3 × 12–15 | 1 min |
| Dumbbell Lateral Raise | 3 × 12–15 | 1 min |
| Rope Triceps Pressdown | 3 × 10–12 | 1 min |
Pull A (Back width)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-Up | 4 × 6–10 | 2½ min |
| Pendlay Row | 3 × 6–8 | 2½ min |
| Lat Pulldown | 3 × 10–12 | 90 s |
| Face Pull | 3 × 12–15 | 1 min |
| Barbell Curl | 3 × 8–10 | 1 min |
| Hammer Curl | 3 × 10–12 | 1 min |
Legs A (Quad focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 6–8 | 3 min |
| Leg Press | 3 × 10–12 | 2 min |
| Bulgarian Split Squat | 3 × 10–12 | 90 s |
| Leg Extension | 3 × 12–15 | 1 min |
| Standing Calf Raise | 4 × 10–15 | 1 min |
Push B (Shoulder focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Overhead Press | 4 × 6–8 | 3 min |
| Incline Barbell Bench Press | 3 × 8–10 | 2 min |
| Seated Dumbbell Shoulder Press | 3 × 10–12 | 90 s |
| Cable Lateral Raise | 4 × 12–15 | 1 min |
| Close-Grip Bench Press | 3 × 8–10 | 90 s |
| Overhead Rope Triceps Extension | 3 × 10–12 | 1 min |
Pull B (Back thickness)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 3 × 4–6 | 4 min |
| Chest-Supported Dumbbell Row | 3 × 8–10 | 2 min |
| Seated Cable Row | 3 × 10–12 | 90 s |
| Rear Delt Fly | 3 × 12–15 | 1 min |
| Preacher Curl | 3 × 10–12 | 1 min |
| Cable Curl | 3 × 12–15 | 1 min |
Legs B (Posterior focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian Deadlift | 4 × 6–8 | 2½ min |
| Front Squat | 3 × 8–10 | 2 min |
| Barbell Hip Thrust | 3 × 8–10 | 2 min |
| Lying Leg Curl | 3 × 10–12 | 1 min |
| Seated Calf Raise | 4 × 15–20 | 1 min |
Adding weight
Where an exercise has a rep range, like 6–8, stay at the same weight until you hit the top of the range on every set. Then add the smallest jump you can and build back up from the bottom.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Take a lighter week every five or six weeks: same exercises, about half the sets.
- If a session runs long, cut the last exercise rather than rushing the rest.
