By Juliet PalmerThe jeff nippard push pull legs program pdf is a popular search because people want a clear, printable split they can follow without guesswork. This guide explains how a push pull legs routine is organized, how to set sets, reps and progression, and how to build a printable version that matches your schedule. You will leave with a working weekly template and the rules to adjust it as you get stronger.
One note before we start: Jeff Nippard publishes many programs, and the exact PDF versions change over time. Rather than promising a specific file, this article shows you how to recreate the structure yourself so you can print and track it. If you have an injury, a medical condition or are returning from a long layoff, check your plan with a doctor or a qualified coach first.
Shopping for one? See our guide: 7 Best Push Pull Legs Split Programs and Tools for 2026.
What a Push Pull Legs Split Actually Is
A push pull legs split groups training by movement pattern rather than by body part. Push days cover movements where you press weight away from your body. Pull days cover movements where you draw weight toward your body. Leg days cover the lower body. Each muscle group gets trained about twice per week when you run the split six days, which is one reason it is so common among intermediate lifters.
The Core Muscles by Day
| Day | Primary Muscles | Secondary Muscles |
|---|---|---|
| Push | Chest, front and side delts | Triceps |
| Pull | Lats, upper back, rear delts | Biceps, forearms |
| Legs | Quads, hamstrings, glutes | Calves, core |
Step 1: Choose Your Training Frequency
Before you write anything down, decide how many days you can train. The standard options are:
- 3 days: Push, pull, legs once each. Good for beginners or busy schedules.
- 4 days: Push, pull, legs, then one repeat of the day you need most.
- 6 days: Push, pull, legs, rest, then push, pull, legs, rest. Each muscle trains twice weekly.
Most people do well starting with three or four days. Six days works best when recovery is good: you sleep at least seven hours, eat enough protein and have a job that is not physically punishing.
Step 2: Pick Exercises for Each Day
Choose one or two exercises per muscle group, with a mix of compound lifts (multi-joint) and isolation work (single-joint). A sample set of choices looks like this:
Push Day
- Barbell or dumbbell bench press (compound chest)
- Incline dumbbell press (upper chest)
- Seated overhead press (shoulders)
- Cable lateral raise (side delts)
- Triceps pushdown or overhead extension
Pull Day
- Pull-up or lat pulldown (vertical pull)
- Chest-supported or barbell row (horizontal pull)
- Seated cable row (mid-back)
- Face pull or reverse fly (rear delts)
- Dumbbell or cable curl (biceps)
Leg Day
- Back squat or leg press (quads)
- Romanian deadlift (hamstrings and glutes)
- Leg curl (hamstrings)
- Leg extension or hack squat (quads)
- Standing or seated calf raise
Step 3: Set Sets, Reps and Rest
A practical default for hypertrophy (muscle growth) is 2 to 4 working sets per exercise, in the 6 to 15 rep range, with most sets stopping about 1 to 3 reps short of failure. Rest 2 to 3 minutes after heavy compounds and 60 to 90 seconds after isolation work.
| Exercise Type | Sets | Reps | Rest |
|---|---|---|---|
| Heavy compound (squat, bench, row) | 3 to 4 | 6 to 10 | 2 to 3 min |
| Secondary compound (incline press, RDL) | 3 | 8 to 12 | 90 sec to 2 min |
| Isolation (curl, raise, extension) | 2 to 3 | 10 to 15 | 60 to 90 sec |
Step 4: Build In Progression
A program only works if the weights or reps go up over time. Use a double progression rule: pick a rep range such as 8 to 12. When you hit 12 reps on every set with good form, increase the weight by the smallest jump available, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts. Then start again at the bottom of the range.
Log every session. A printed sheet with columns for exercise, sets, reps, weight and notes makes this easy. If a lift stalls for three consecutive weeks, reduce volume slightly, add a deload week or check your sleep and calories before changing the program.
Step 5: Make Your Printable Version
To turn your plan into a PDF or paper sheet, include:
- The training days and the order you will run them
- Each exercise with target sets, reps and rest
- Blank columns for weight used and reps completed
- A weekly check-in box for sleep, soreness and bodyweight
If you want ready-made layouts to start from, the printable tracking templates in our roundup of 7 Best Fitness and Diet Planner PDF Templates for Printable Tracking (2026) can save you design time. For a full six-day layout with sets and reps already filled in, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps. You can also compare complete split options in 7 Best Push Pull Legs Split Programs and Tools for 2026.
Common Mistakes to Avoid
- Too many exercises per day. Four to six hard exercises is enough for most people. More volume rarely adds growth and often adds fatigue.
- Training to failure on every set. Leave one to three reps in reserve on most sets so you can keep progressing.
- Skipping the pull day. Many lifters overtrain pushing and undertrain pulling, which can cause shoulder discomfort. Keep the pull volume equal to or higher than the push volume.
- Changing exercises every week. Keep the same movements for at least four to six weeks so you can measure progress.
- Ignoring warm-ups. Spend two to three light sets on the first lift of each day before working weight.
Tips for Getting the Most From Your Split
- Start each workout with a warm-up and two lighter ramp-up sets on your first exercise.
- Track your protein intake at roughly 0.7 to 1 gram per pound of goal bodyweight per day, adjusted to your needs.
- If your schedule shifts, move the whole sequence rather than skipping days, so the order stays intact.
- Take a deload week about every 6 to 8 weeks, cutting sets roughly in half at moderate weights.
Recommended gear
A few basic tools make a push pull legs split easier to run consistently.
- Adjustable dumbbells: Useful for incline presses, rows and curls when you have limited space. View on Amazon
- Lifting straps: Help you keep grip from limiting heavy pulls on back day. View on Amazon
- Weightlifting belt: Can support heavy squats and deadlifts once you are working near your limit. View on Amazon
- Training log notebook: A simple way to record weights, reps and notes for every session. View on Amazon
For more beginner-friendly structures to compare against, read Women’s Beginner Gym Workout Plan: 8 Best Programs for New Lifters (2026) and Beginner Women’s Workout Plan: 5 Best Programs for Starting Strong (2026). If you train at home with limited equipment, Free Calisthenics Workout Plan: 4-Week Beginner Program offers a bodyweight alternative. For pulling variations to add to your back day, see Upper-Body Exercises: Push and Pull Movements.
FAQ
Is the Jeff Nippard push pull legs program a free PDF?
Jeff Nippard shares a lot of free training content, but specific program files can be published, updated or placed behind a paid offering. Check his official channels for the current version. You can also build an equivalent printable version using the steps above.
How many days a week should I run a push pull legs split?
Three or four days suits most people. Six days works if you recover well and can train consistently. Each muscle group should be trained at least twice per week for best results.
Can a beginner use a push pull legs program?
Yes, but start with the three-day version and lighter volume. Learn the main lifts with good form first, then add exercises or days as you adapt.
How long should I follow the program before changing it?
Plan on four to eight weeks per block. Change exercises or rep ranges only when progress has truly stalled, not because the routine feels boring.
What rep range is best for push pull legs?
A range of about 6 to 15 reps covers most goals. Heavier compounds lean toward 6 to 10, while isolation work sits closer to 10 to 15.
Do I need a gym to follow the split?
A fully equipped gym makes the split easiest, but you can use dumbbells, resistance bands and bodyweight variations at home. Swap machine exercises for free-weight or band versions that train the same muscles.
Should I eat differently on push, pull and leg days?
Total daily calories and protein matter far more than timing by muscle group. Many people simply keep meals consistent across the week and eat a little more carbohydrate on leg day if energy feels low.
Conclusion
A push pull legs split works because it organizes training around movement patterns that are easy to repeat and track. Build your version by choosing a training frequency, selecting exercises for each day, setting sets and reps, and applying a clear progression rule. Print a tracking sheet, log every session and adjust slowly based on results. Consistency over several months will do more than any single perfect PDF.
Related reading
- Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?
- Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
- Upper-Body Exercises: Push and Pull Movements
- Military Calisthenics Workout Plan PDF: 4-Week Printable Program
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About Juliet Palmer
Juliet writes about workout programs & splits. Each guide starts with research into how products are built and what owners report after months of use, and is revised when better options appear.
