Push Pull Legs Nippard: A Step-by-Step Guide to Running the Split

By Emily Parker

Updated November 2026

A push pull legs Nippard-style program is a six-day split built around the idea of training muscles by movement pattern rather than by body region. By the end of this guide, you will know how to set up the weekly schedule, choose exercises, assign sets and reps, and progress each lift over time. The approach is popular with intermediate lifters who want high weekly volume for each muscle group without spending every session on the same body part.

What the Push Pull Legs Nippard Approach Is

Push pull legs is a training split that groups exercises by function. Push days cover pressing and triceps-dominant work for the chest, shoulders and triceps. Pull days cover rowing and pulldown movements plus biceps and rear delt work. Leg days cover squatting, hinging and direct work for the quads, hamstrings, glutes and calves.

Shopping for one? See our guide: Jeff Nippard Push Pull Legs Review: Is It Worth It?.

The version most lifters associate with Jeff Nippard runs each movement pattern twice per week, usually in a six-day cycle: push, pull, legs, push, pull, legs, followed by a day off or a rest day. Some versions use an upper/lower or hybrid arrangement instead, and you can read about those differences in our comparison of Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?. The core logic stays the same: hit each pattern twice, keep individual sessions manageable, and progress the loads.

Who This Program Suits

This split works best for lifters who have at least several months of consistent training behind them. You should be comfortable with the basic lifts, able to track your sets and reps, and able to recover from roughly 12 to 20 hard sets per muscle group per week. Beginners usually do better with a simpler plan, such as the one covered in Push/Pull Legs Workout Plan for Beginners at Home: 5 Best Picks (2026).

If you train only three days per week, a shorter version of the split may be more realistic. The article Quick Push Pull Legs Routine: A Step-by-Step 3-Day Plan covers that format. Anyone with a joint injury, a medical condition or a history of overtraining should check with a doctor or physical therapist before starting any new high-volume program.

Step 1: Set Up Your Weekly Schedule

Pick a six-day structure and a clear rest day. The most common arrangement is:

• Day 1: Push A
• Day 2: Pull A
• Day 3: Legs A
• Day 4: Rest or light activity
• Day 5: Push B
• Day 6: Pull B
• Day 7: Legs B

Some lifters place the rest day after the third training day, so that Push A and Push B are separated by roughly 72 to 96 hours. Others prefer a single rest day at the end of the week. Either works as long as each pattern gets about two sessions with at least 48 hours between them.

Step 2: Choose Your Exercises

Each session should include one compound movement first, then one or two secondary compounds, then isolation work. Keep the big lifts near the start of the workout while your energy and technique are highest.

Push Day Examples

• Barbell or dumbbell bench press (main chest movement)
• Seated dumbbell or machine shoulder press
• Incline dumbbell press or cable fly
• Lateral raises for side delts
• Overhead or pushdown triceps extensions

Pull Day Examples

• Pull-ups or lat pulldowns
• Chest-supported or barbell rows
• Seated cable row or single-arm dumbbell row
• Face pulls or reverse pec deck for rear delts
• Dumbbell or cable curls for biceps

Leg Day Examples

• Back squat, front squat or hack squat
• Romanian deadlift or hip hinge variation
• Leg press or Bulgarian split squat
• Leg curls for hamstrings
• Leg extensions, standing calf raises and seated calf raises

Step 3: Assign Sets and Reps

A practical starting point for intermediate lifters is 3 to 4 working sets per exercise, with the following rep ranges:

Stop most sets one to three reps short of failure. This keeps fatigue manageable across a week of training. Write down every set so you can compare performance from session to session.

Step 4: Build a Progression Rule

Progression is what turns a split into a program. Use a double progression method: choose a rep range such as 8 to 12 for a given lift. Start at the lower end with a weight you can handle with good form. Each session, add reps until you hit the top of the range on every set. Then increase the load by the smallest increment available, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts, and drop back to the bottom of the range.

For example, if you bench 185 pounds for 3 sets of 8, 8, 7, you keep the weight and aim for 8, 8, 8 next time. Once you reach 3 sets of 12 at 185, you move to 190 and restart near 8 reps.

Step 5: Warm Up Properly

Before your first working set of each main lift, perform two to four ramp-up sets. For a 185-pound bench press, you might use 95 pounds for 8 reps, 135 for 5, and 155 for 2 before starting your working sets. Keep warm-up sets well short of failure. Five to ten minutes of light cardio and a few mobility drills before lifting is usually enough.

Step 6: Track Recovery and Adjust Volume

Six training days per week demand good sleep, adequate protein and enough total calories. Watch for signs that you are doing too much: stalled lifts for several weeks, persistent joint pain, poor sleep, or a constant feeling of heaviness. If these show up, drop one set per exercise for a week or add an extra rest day. Deloads every 6 to 8 weeks, where you cut volume by about 40 to 50 percent, are a useful reset.

Common Mistakes to Avoid

• Training to failure on every set. Leave one to three reps in reserve on most working sets.
• Skipping progression tracking. Without a logbook, you cannot tell whether you are improving.
• Choosing too many exercises. Four to six movements per session is plenty.
• Ignoring the pull muscles. Many lifters bench heavily but underwork their back and rear delts, which can lead to shoulder discomfort.
• Changing the program every two weeks. Give a plan at least 6 to 8 weeks before judging it.
• Neglecting diet and sleep. Training stimulus only works when you recover from it. For pairing ideas, see our resources on combining training with nutrition.

Tips for Getting the Most From the Split

1. Film your heaviest sets to check depth, bar path and bracing.
2. Keep a simple spreadsheet with date, exercise, sets, reps and load.
3. Rotate accessory exercises every 6 to 8 weeks while keeping the main lifts steady.
4. If you want a full-written version to compare against, see Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps.
5. Review the broader structure in The Ultimate Push Pull Legs System Jeff Nippard: A Step-by-Step Guide for more context on how the pieces fit together.

Recommended gear

A few pieces of equipment make a six-day split easier to run consistently.

• Lifting straps help you keep grip from limiting heavy pulling sets, such as deadlifts and rows. View on Amazon
• A weight lifting belt can support heavy squats and deadlifts when you are working in the lower rep ranges. View on Amazon
• Resistance bands are useful for warm-ups and for face pulls or band pull-aparts on pull days. View on Amazon
• A training logbook makes progression rules easy to follow. View on Amazon

FAQ

Is push pull legs Nippard good for building muscle?

Many lifters use this type of split for hypertrophy because it allows high weekly volume for each muscle group with two focused sessions per pattern. Results depend on consistency, nutrition and recovery.

How many days per week should I train?

The classic version uses six days, but a three-day or four-day adaptation can work if your schedule is tighter. Each movement pattern should still be trained at least twice per week.

How long should I follow this program?

Most lifters run a block for 6 to 12 weeks, then either deload, rotate accessories or switch to a new phase. Judge the program on progression in your main lifts rather than on how it feels day to day.

Can I do push pull legs if I am a beginner?

You can, but a simpler full-body plan usually builds a better base first. Once you can perform the main lifts with solid form and consistent progression, the split becomes more practical.

What if I miss a training day?

Resume with the next scheduled session rather than trying to make up the missed workout all at once. Consistency over weeks matters far more than any single day.

Should I train to failure?

Occasional sets to failure are fine, but most working sets should stop with one to three reps in reserve. This keeps you fresh enough to repeat the split all week.

Do I need to eat more protein on this split?

Adequate protein supports recovery from high training volume. Many people aim for roughly 0.7 to 1 gram per pound of body weight daily, but speak with a registered dietitian or doctor if you have kidney disease or other health conditions.

Conclusion

A push pull legs Nippard-style program gives you two focused sessions per movement pattern each week, clear exercise selection and a simple double progression rule. Set up a six-day schedule, choose compound movements first, track every set, and add load when you hit the top of your rep range. Adjust volume when recovery slips, and give the plan several weeks before deciding whether it works for you.

Related reading

• Jeff Nippard Push Pull Legs Upper Lower: A Step-by-Step Guide
• Jeff Nippard Push Pull Legs Reddit: What Lifters Say and How to Run It

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.