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Is This The Smartest Push Pull Legs Routine?

Give this one a try.

The smartest push pull legs routine is one that hits your body muscles in different ways. Read more to find out about this training program that will surely help you build muscle.

Jeff Nippard is a natural professional bodybuilder who shares tips and training programs on his YouTube channel. In the video below, Jeff goes in-depth of what he believes to be the smartest push pull legs routine.

The training program is divided in a way that you do two different sets of legs, two sets of push and two of pull with varied exercises to hit your muscle groups in different ways.

The Smartest Push Pull Legs Routine

Check out the exercises and, if you have a question about it, click on the time stamp to see what Jeff Nippard can explain about the smartest push pull legs routine.

Legs 1 (Quad Focused)

Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08

Exercise 2: RDL 3 sets x 10 reps 2:00

Exercise 3: Single Leg Press 3 sets x 15 reps 2:26

Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59

Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29

Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12

Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35

Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47

Push 1 (Chest Focused)

The Smartest Push Pull Legs RoutineSource: Photo courtesy of CrossFit Inc.
Bench Press

Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00

Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30

Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement)

Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18

 Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32

Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00

Pull 1 (Lat Focused)

Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33

Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01

Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26

Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56

Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17

Legs 2 (Posterior-Chain Focused)

Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45

Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18

Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13

Exercise 4A: Nordic Ham Curl 11:24

Exercise 4B: Prisoner Back Extension 11:24

Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40

Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51

Push 2 (Delt Focused)

Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20

Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38

Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12

Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47

Exercise 5: Lateral Raise 21’s 3 sets x 7/7/7 14:07

Exercise 6: Neck Flexion/Extension 3 sets x 10-12 15:03

Pull 2 (Mid-Back & Rear Delt Focused)

Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps 15:27

Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56

Exercise 3: Rope Face Pull 3 sets x 15-20 16:31

Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45

Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04

Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36

Read More: The Best 3-Day Workout Split for Muscle Growth

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