Push Pull Legs Upper Lower Split Jeff Nippard: A Step-by-Step Guide

By Colin Foster

Updated November 2026

The push pull legs upper lower split Jeff Nippard popularized blends two proven training structures into one weekly schedule. By the end of this guide, you will understand how the split is organized, how to assign exercises to each day, how to set sets, reps and progression targets, and how to adjust the plan to your schedule. The approach works best for intermediate lifters who can train four to six days per week and want more frequency on each muscle group than a traditional bro split allows.

What the Push Pull Legs Upper Lower Split Actually Is

Push pull legs sorts exercises by movement pattern. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Upper lower sorts training by body region, with upper days hitting the torso and arms and lower days hitting the legs and hips. The combined version uses six training sessions, typically arranged so that each muscle group is trained twice per week while the workload is spread across the days.

Shopping for one? See our guide: Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?.

The result is a plan where you might train push on Monday, pull on Tuesday, legs on Wednesday, then an upper or lower session on Thursday and Friday before repeating the cycle. Exact order varies, but the principle stays the same: frequency through rotation, not through doubling up on the same muscles in a single session.

Step 1: Decide Your Training Frequency and Session Length

Before choosing exercises, settle on how many days per week you can train and how long each session can run. Most people following this structure do well with 60 to 75 minutes per session, which allows four to six working sets per main movement and two to three accessory exercises.

• Three days per week: Run a condensed version where one day is push, one is pull, and one is legs, with upper and lower sessions merged into those days.
• Four days per week: Alternate upper and lower sessions, adding push and pull emphasis within the upper days.
• Five or six days per week: Run the full push, pull, legs, upper, lower rotation so each muscle group receives roughly two sessions weekly.

If your recovery is limited by sleep, work, or a physically demanding job, start at the lower end of the range and add days only after two to three weeks of steady progress.

Step 2: Build Each Session Around Compound Lifts

Place your heaviest compound movement first in each session, while your nervous system is fresh. Upper and push days typically start with a horizontal or incline press, and pull days start with a row or pulldown variation. Leg days open with a squat or hinge pattern. Accessories follow in order of decreasing load.

Sample Push Day Structure

1. Barbell or dumbbell bench press: 4 sets of 6 to 8 reps
2. Incline dumbbell press: 3 sets of 8 to 10 reps
3. Seated dumbbell shoulder press: 3 sets of 8 to 12 reps
4. Cable lateral raise: 3 sets of 12 to 15 reps
5. Triceps pushdown: 3 sets of 10 to 15 reps

Sample Pull Day Structure

1. Chest-supported row: 4 sets of 8 to 10 reps
2. Lat pulldown or pull-up: 3 sets of 8 to 12 reps
3. Seated cable row: 3 sets of 10 to 12 reps
4. Face pull: 3 sets of 12 to 15 reps
5. Incline dumbbell curl: 3 sets of 10 to 12 reps

Sample Leg Day Structure

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

Step 3: Set Rep Ranges and Progression Targets

Use the rep ranges above as starting points. For each exercise, choose a weight that lets you complete the lower end of the range with one to two reps left in reserve on the final set. When you hit the top of the range for all sets with good form, increase the load by the smallest increment available, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts.

Rest two to three minutes between heavy compounds and 60 to 90 seconds between accessories. Track every session in a notebook or app so you can see exactly when a lift stalls.

Step 4: Schedule the Week

A six-day layout that many lifters use looks like this:

If you train four days, drop the separate push and pull days and run upper, lower, upper, lower, with the upper sessions split into push-emphasis and pull-emphasis versions. For more on comparing these structures, see Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training? and Upper Lower Push Pull Legs Hybrid: A Step-by-Step Guide to Building Your Split.

Step 5: Monitor Recovery and Adjust

Watch for signs that volume is too high: joint soreness that lasts beyond two days, declining performance across three consecutive sessions, poor sleep, or persistent fatigue. When you see these signs, cut one set from each accessory movement or take a deload week at roughly half your normal volume. Consult a physician or physical therapist if you have joint pain, a prior injury, or a medical condition that affects training.

Common Mistakes to Avoid

• Stacking too much volume on day one. Lifters often start with eight or more working sets per muscle group. Begin lower and add sets gradually.
• Skipping progression tracking. Without written numbers, most people repeat the same weights for months without realizing it.
• Ignoring weak points. If your rear delts or hamstrings lag, add a dedicated set or two rather than hoping the split fixes it.
• Training to failure on every set. Leave one to two reps in reserve on most work sets to sustain quality across the week.
• Changing the program every two weeks. Give a plan at least 8 to 12 weeks before judging whether it works.

Tips for Making the Split Work

• Warm up each compound with two to three ramp-up sets before the first working set.
• Use a consistent tempo on lowering phases, such as two to three seconds down, to improve control.
• Rotate accessory exercises every eight to twelve weeks to address new weak points while keeping core lifts stable.
• Prioritize sleep of seven to nine hours, since most recovery happens during deep sleep.

Recommended gear

A few pieces of equipment make this split easier to run consistently, especially if you train at home.

• Adjustable dumbbells let you progress incline presses, rows and lateral raises without buying a full rack of weights. View on Amazon
• A lifting belt can help you brace on heavy squats and deadlifts in the 4 to 6 rep range. View on Amazon
• A training log or notebook makes tracking sets and progression straightforward across six sessions a week. View on Amazon

FAQ

Is the push pull legs upper lower split good for beginners?

It is better suited to intermediate lifters who already know the basic lifts and can recover from higher weekly volume. Beginners usually progress faster on a simpler full-body plan.

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

Four to six days works well. Three days can be used with condensed sessions, and six days gives the highest weekly frequency for each muscle group.

Can I combine this with a fat-loss diet?

Yes, but expect some decline in performance. Keep protein intake high, around 0.7 to 1 gram per pound of body weight, and reduce volume slightly if strength falls for more than two weeks.

How long does it take to see results?

Most lifters notice strength gains within four to six weeks and visible changes in muscle fullness within eight to twelve weeks of consistent training.

Should I do cardio on this program?

Light cardio on rest days, such as 20 to 30 minutes of walking, supports recovery. Heavy cardio immediately before lifting can reduce strength output on leg days.

What if I miss a training day?

Resume the rotation where you left off rather than trying to make up the missed session on the same day. Consistency over several weeks matters more than any single workout.

Can women use this split?

Yes. The structure, rep ranges and progression principles apply equally. Adjust loads to your current strength and progress them the same way.

Conclusion

The push pull legs upper lower split Jeff Nippard describes gives you two training frequencies in one weekly rotation, with clear movement-based and region-based sessions. Choose a frequency that fits your recovery, build each day around compound lifts, track progression carefully, and adjust volume when fatigue builds. Give the plan eight to twelve weeks before making major changes.

Related reading

• Jeff Nippard Push Pull Legs Upper Lower: A Step-by-Step Guide
• Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?

About Colin Foster

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