Emily ParkerBy Emily Parker

Updated November 2026

The ultimate push pull legs system Jeff Nippard built is a six-day training split that groups muscles by movement pattern and trains each group twice per week. By the end of this guide you will know how to set up the split, pick exercises, choose set and rep ranges, progress your loads over time, and avoid the errors that stall most lifters. The approach is built for muscle growth, so the focus is on consistent volume, controlled reps and steady progression.

What the Ultimate Push Pull Legs System Involves

The split divides your training into three categories. Push days cover chest, shoulders and triceps. Pull days cover back and biceps. Leg days cover quads, hamstrings, glutes and calves. You run push, pull and legs once, rest one day, then repeat the cycle, which gives you six training days with a single rest day each week in the standard arrangement.

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This structure works because it lets each muscle group recover while another group is trained. Pressing muscles get a day off before they are loaded again, and most lifters can train with more volume per session than a full-body routine allows. Nippard’s version emphasizes exercise selection that loads muscles at long lengths and sets that stop a rep or two short of failure.

Weekly Schedule

Day Session Primary Focus
Day 1 Push A Chest, shoulders, triceps
Day 2 Pull A Back, biceps, rear delts
Day 3 Legs A Quads, hamstrings, calves
Day 4 Push B Chest, shoulders, triceps
Day 5 Pull B Back, biceps, rear delts
Day 6 Legs B Quads, hamstrings, glutes, calves
Day 7 Rest Recovery

If your schedule does not fit six days, you can run the cycle over a longer span, but avoid dropping a category entirely. Missing legs is the most common way the split loses its balance.

Step 1: Set Up Your Training Environment and Tools

Before you start, gather the equipment that makes this split efficient. Most of the program depends on a barbell, adjustable dumbbells, cable stations and a rack for squats and presses.

  • A squat rack with safety pins or catches
  • An olympic barbell and bench
  • Adjustable or fixed dumbbells up to about 50 pounds for most lifters
  • A cable machine or lat pulldown station
  • A leg curl and leg extension machine, or equivalent
  • A training log, paper or app, to record loads and reps

Logging matters more than most people expect. Without written numbers you cannot confirm that you are progressing, and the progression rules later in this guide depend on accurate records.

Step 2: Choose Exercises for Each Day

The ultimate push pull legs system works best when each day has a clear mix of compound and isolation movements. Start with one or two heavy compounds, then add accessories that target the same muscle from different angles.

Push Day (A and B)

  1. Barbell or dumbbell bench press, 3 to 4 sets of 6 to 10 reps
  2. Incline dumbbell press, 3 sets of 8 to 12 reps
  3. Seated dumbbell shoulder press, 3 sets of 8 to 12 reps
  4. Cable lateral raise, 3 sets of 12 to 20 reps
  5. Overhead cable triceps extension, 3 sets of 10 to 15 reps
  6. Cable pressdown or rope pushdown, 2 to 3 sets of 10 to 15 reps

Pull Day (A and B)

  1. Pull-up or lat pulldown, 3 to 4 sets of 6 to 10 reps
  2. Chest-supported dumbbell row, 3 sets of 8 to 12 reps
  3. Seated cable row with a neutral grip, 3 sets of 10 to 12 reps
  4. Straight-arm pulldown, 2 to 3 sets of 12 to 15 reps
  5. Incline dumbbell curl, 3 sets of 10 to 15 reps
  6. Hammer curl, 2 sets of 10 to 15 reps

Legs Day (A and B)

  1. Back squat or hack squat, 3 to 4 sets of 6 to 10 reps
  2. Romanian deadlift, 3 sets of 8 to 10 reps
  3. Leg press, 3 sets of 10 to 15 reps
  4. Seated or lying leg curl, 3 sets of 10 to 15 reps
  5. Leg extension, 2 to 3 sets of 12 to 20 reps
  6. Standing or seated calf raise, 3 to 4 sets of 10 to 15 reps

Step 3: Set Your Reps, Sets and Rest

Use a simple framework. Heavy compounds sit in the 6 to 10 rep range for most lifters. Accessories and isolation work sit in the 10 to 20 rep range. Rest 2 to 3 minutes after heavy compounds and 60 to 90 seconds after isolation exercises.

Stop most working sets about 1 to 3 reps before muscular failure. This is often called reps in reserve. If you finish a set and feel you could have done five more reps, the weight was too light for that set.

Weekly volume for each muscle group usually lands between 10 and 20 hard sets when you run the split. Chest, back and quads often tolerate the upper end, while smaller muscles like biceps and triceps often do well closer to 8 to 12 sets per week.

Step 4: Apply Progressive Overload

Progression is the engine of the program. Without it, the schedule becomes a routine of repeated sessions with no growth signal.

Double Progression

Pick a rep range, such as 8 to 12 for dumbbell rows. Use the same weight until you complete every set at the top of the range with good form. Then increase the load by the smallest jump available, often 2.5 to 5 pounds for dumbbells, and start again at the bottom of the range.

Tracking Your Numbers

  • Record the weight, reps and sets for every exercise
  • Note the reps in reserve on your last set
  • Compare each session to the one from the previous week
  • Deload every 6 to 8 weeks if performance stalls or fatigue builds

A deload means reducing sets by about half or lowering loads by roughly 10 to 20 percent for one week. This gives joints and the nervous system time to recover.

Step 5: Warm Up and Recover Properly

Before your first working set of a heavy compound, perform two to four lighter warm-up sets. For a bench press working weight of 185 pounds, you might do sets at 95, 135 and 155 pounds for 8, 5 and 3 reps. Spend a few minutes on mobility related to the day’s focus, such as band pull-aparts for pull day or hip openers for leg day.

Sleep, protein intake and calorie balance matter as much as the program itself. Most lifters trying to build muscle aim for roughly 0.7 to 1 gram of protein per pound of target body weight daily, though needs vary. If you have injuries, joint problems or medical conditions, consult a doctor or qualified coach before starting a new program.

Common Mistakes

  • Skipping leg day or training it lightly. Legs are a large muscle mass. Undertraining them creates imbalances and limits total growth.
  • Adding too many sets too fast. Start at the low end of the volume ranges and add sets only when recovery is solid.
  • Ego lifting. Loads that compromise range of motion or form reduce the stimulus on the target muscle.
  • Not logging workouts. You cannot apply double progression without knowing last week’s numbers.
  • Training to failure on every set. Most sets should stop short of failure, reserving the hardest efforts for the last set of select exercises.
  • Ignoring the rest day. Recovery drives adaptation. Use the rest day for walking, light activity or full rest.

Tips for Making the Split Work Long Term

  • Rotate accessory exercises every 6 to 8 weeks to keep training fresh, but keep the main compounds stable for longer.
  • Pick a consistent training time so the six-day cycle does not drift.
  • If you miss a session, continue the sequence rather than doubling up the next day.
  • Take progress photos and measurements every two to four weeks, since daily weight alone can be misleading.
  • Adjust calories based on whether your weight and strength trends match your goal.

Adjustable dumbbells help you run the dumbbell-based accessories and make double progression easier in small increments. View on Amazon

A lifting belt can support heavy squats and deadlifts when you are working near your top sets, though many lifters train well without one. View on Amazon

Lifting straps help you hold heavier weights on pulling exercises when grip becomes the limiting factor, especially on rows and pulldowns. View on Amazon

FAQ

Is the ultimate push pull legs system good for beginners?

It can work for beginners who already have some training experience and can handle six days a week. Complete novices often do better with a simpler full-body program until they master basic technique and recovery.

How many days per week should I train with this split?

The standard version runs six days with one rest day. Some lifters run it over a longer cycle or drop to four or five days by reducing accessory volume, but keep each muscle group trained at least twice per week.

How long does each workout take?

Most sessions take 60 to 80 minutes once you include warm-ups and rest periods. Longer rest on heavy compounds is the main reason sessions run long.

Should I train to failure?

Most sets should stop 1 to 3 reps short of failure. Pushing a select few final sets closer to failure can add stimulus, but doing it on every set raises fatigue without a clear benefit for most lifters.

How long before I see results?

Strength gains often appear within the first few weeks. Visible muscle changes usually take eight to twelve weeks of consistent training and eating, and results depend on genetics, diet and sleep.

Can I build muscle on this program without supplements?

Yes. Training, progressive overload, adequate protein and total calories do the heavy lifting. Supplements are optional and do not replace a solid training and nutrition plan.

What if I have an injury or joint pain?

Swap painful exercises for alternatives that allow pain-free range of motion, and consult a physical therapist or physician for persistent pain. This guide is general information, not individualized medical advice.

Conclusion

The ultimate push pull legs system Jeff Nippard promotes gives you a clear weekly structure, balanced muscle coverage and a path to steady growth through progressive overload. Set up your equipment, choose exercises for each day, apply double progression and log every session. Stay consistent for at least eight to twelve weeks before judging the results.

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Emily Parker

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.