By Emily ParkerThe jeff nippard push pull legs pdf is a printable version of a six-day training split built around three movement groups: pushing, pulling and leg work. Following it means training each muscle group twice per week, tracking your loads, and progressing your sets and reps over time. This guide explains what the program typically contains, how to set it up in a printable format, and how to adjust it so it fits your schedule and recovery.
What the Jeff Nippard Push Pull Legs Program Covers
Push pull legs is a split that groups exercises by movement pattern rather than by body part alone. Push days train the chest, shoulders and triceps. Pull days train the back, rear delts and biceps. Leg days train the quads, hamstrings, glutes and calves. Run the three days in a repeating sequence over six training days, with one rest day, and each muscle group gets two sessions per week.
Shopping for one? See our guide: 7 Best Push Pull Legs Split Programs and Tools for 2026.
Nippard’s version is widely shared as a PDF because it gives lifters a fixed layout they can print, write on and carry to the gym. Before you print anything, check the source you are using. Versions circulate online in different forms, and some are reformatted by third parties. Compare exercise selection and set counts against the original publication so you know exactly what you are following.
How to Set Up a Printable Push Pull Legs Plan
A printable plan is only useful if it is filled in correctly. Work through these steps before your first session.
Step 1: Pick Your Weekly Schedule
The standard arrangement is Push, Pull, Legs, Rest, Push, Pull, Legs, then rest. Some lifters prefer Push, Pull, Legs, Push, Pull, Legs with one rest day after the sixth session. Either works. Choose the version where your rest day lands on a day you can recover, and where two heavy leg sessions are not back to back if your schedule allows you to avoid it.
Step 2: Write Down Each Exercise, Sets and Rep Range
Transfer every exercise from the PDF into a training log. Record the target sets and rep range next to each movement. Typical ranges in this style of program fall between 6 and 12 reps for most accessory work, with heavier compound lifts sometimes done in lower ranges. Keep the notation exactly as written in your source so progression is easy to track.
Step 3: Estimate Starting Loads
For your first week, choose weights that leave you about two to three reps in reserve on the final set of each exercise. If you are unsure, start lighter than you think. You can always add load next session. Record the weight, reps and reps in reserve for every set.
Step 4: Plan Your Progression Rule
Decide in advance how you will add weight. A common method is double progression: work within the rep range, and when you hit the top of the range on every set, increase the load by a small amount, then start again at the bottom of the range. For upper-body isolation work, increments of 1 to 2.5 kg (2.5 to 5 lb) are usually enough. For lower-body compounds, larger jumps are often practical.
Weekly Structure at a Glance
The table below shows how the three day types map onto a typical six-day week. Adjust the labels to match whichever order you choose.
| Training Day | Focus | Primary Movement Types |
|---|---|---|
| Day 1 | Push | Horizontal and vertical pressing, triceps isolation, lateral raises |
| Day 2 | Pull | Vertical and horizontal pulling, rear delt work, biceps curls |
| Day 3 | Legs | Squat pattern, hip hinge, single-leg work, calves |
| Day 4 | Rest | Recovery, light walking, mobility |
| Day 5 | Push | Repeat push session with progressed loads |
| Day 6 | Pull | Repeat pull session with progressed loads |
| Day 7 | Legs | Repeat leg session with progressed loads |
If you want more background on how these movement groups are structured, the site’s guide to Upper-Body Exercises: Push and Pull Movements breaks down the exercise categories in more detail.
Working Through a Full Training Session
Every session should follow the same general sequence so you can focus on execution rather than planning.
- Warm up with five to ten minutes of light cardio, then one or two lighter ramp-up sets for your first exercise.
- Complete compound movements first while you are freshest, usually the heaviest lifts listed in the PDF.
- Move to secondary compounds, then isolation work.
- Log every set immediately. Note the load, reps and how hard the set felt.
- Rest long enough to hit your target reps on the next set, typically two to three minutes on heavy compounds and one to two minutes on isolation work.
Adjusting the Program to Fit You
Printed programs assume a generic lifter. You may need to change things based on your experience, recovery and equipment. Changes that are reasonable include swapping an exercise for a close substitute that uses the same movement pattern, reducing total sets if you feel run down, or dropping a session if you are consistently unable to recover. Changes that tend to cause problems include adding entirely new exercises every week or cutting rest days to chase volume.
For lifters who want a second planning reference, the Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps article walks through a comparable split with sample set and rep structures you can cross-check against your PDF.
Tracking Your Progress
A printed sheet only works if you use it. Keep a simple log with the date, exercise, load, sets, reps and a note on effort. Review it every two to three weeks. If a lift has stalled for three or more sessions, reduce the load by about 5 to 10 percent, rebuild with the progression rule, or swap in a variation. Sticking with a plan you are tracking consistently will tell you far more than comparing it to someone else’s numbers.
Common Mistakes
- Skipping the rep range. Using the same weight every week without progressing turns the split into a routine rather than a program.
- Going to failure on every set. Leaving two to three reps in reserve on most sets is enough for most lifters and reduces the risk of overtraining.
- Ignoring the pull day. Many lifters push harder on push days and neglect rowing and pulling volume, which can lead to shoulder imbalances.
- Printing an unverified version. Third-party reformatted PDFs sometimes change exercises or set counts. Confirm against the original before you commit.
- Training through pain. Sharp or persistent joint pain is a signal to modify or stop the movement, not push through it.
Tips for Getting the Most From the Split
- Sleep seven to nine hours per night. Recovery is where your training adjustments actually happen.
- Eat enough protein, commonly cited as roughly 1.6 to 2.2 g per kg (0.7 to 1 g per lb) of body weight per day, spread across meals.
- Keep a consistent warm-up routine so your shoulders and hips are ready for pressing and squatting.
- Take a deload week every six to eight weeks by reducing load by about 40 to 50 percent or cutting sets roughly in half.
- If you are new to structured lifting, spend your first two weeks learning technique before chasing heavier loads.
FAQ
Is the jeff nippard push pull legs pdf free to use?
Availability and licensing depend on where the PDF is published. Check the original source for any terms of use before sharing or printing copies for others.
How many days per week does push pull legs require?
The classic version runs six days per week, with one rest day. Some lifters run it as a three-day split if they train less often, though each muscle group then gets only one session per week.
Can beginners follow a push pull legs split?
Yes, although beginners often do better starting with lower volume and learning the core lifts first. Reducing sets by about a third in the first month is a sensible starting point.
What is the difference between a push pull legs PDF and an app?
A PDF is a fixed, printable layout. An app can auto-calculate progression and log history for you. Many lifters use a PDF for structure and a notebook or app for tracking.
How long should I stay on the program?
Most lifters run a split for 8 to 12 weeks before reassessing. Shorter blocks help you adjust based on results, while longer blocks give time for strength to build.
Should I add cardio to a push pull legs routine?
Light cardio two to three times per week supports heart health and recovery. Keep high-intensity sessions separate from heavy leg days when possible.
What if I miss a training day?
Resume the sequence where you left off rather than trying to double up. Missing one session will not undo your progress, but repeated gaps usually mean the schedule needs adjusting.
Should I consult a professional before starting?
If you have a heart condition, joint injury, recent surgery or other health concern, speak with a physician or qualified physical therapist before starting a new training program.
Conclusion
The jeff nippard push pull legs pdf gives you a clear weekly structure: push, pull and legs, each trained twice per week with a rest day built in. Success comes from setting up your log correctly, choosing starting loads you can control, and following a consistent progression rule. Review your numbers every few weeks, adjust with intention, and give the program a full training block before judging it.
Related reading
- Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?
- Military Calisthenics Workout Plan PDF: 4-Week Printable Program
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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.
