This workout was adapted from Jeff Nippard’s YouTube video “The Smartest Push Pull Legs Routine 2022 (Fully Explained)”
Legs #1
| Exercise |
Amount |
| Squat |
3x4 @ 80% |
| Romanian Deadlift |
3x10 |
| Single Leg Press |
3x15 |
| Leg Extensions |
3x10-12, drop |
| Leg Curl |
3x10-12, drop |
| Standing Calf Raise |
3x10-12 |
| Decline Crunches |
2x10-12 |
| Long-Lever Planks |
2x30s |
Push #1
| Exercise |
Amount |
| Bench |
3x8 @ 72.5% |
| Machine Shoulder Press or Arnold |
3x12 |
| Dip |
3x12-15 |
| Skullcrusher |
3x8-10 |
| Cable Lateral Raise |
3x12, MYO |
| Cable Tricep Kickback |
3x20-30 |
Pull #1
| Exercise |
Amount |
| Weighted Pull-up |
3x6 |
| Cable Row |
3x10-12 |
| Cable Pullover |
3x15-20 |
| Hammer Cheat Curl |
3x8-10 |
| Incline Dumbbell Curl |
2x12-15 |
Legs #2
| Exercise |
Amount |
| Deadlift |
3x3 @ 80-85% |
| Hack Squat |
3x10-12 |
| Single-Leg Hip Thrust |
2x15 |
| Nordic Ham Curl |
? |
| Prisoner Back Extension |
? |
| Single-Leg Calf Raise |
3x8-10 |
| Weighted L-Sit Hold |
3 Sets |
Push #2
| Exercise |
Amount |
| Overhead Press |
4x4 @ 80% |
| Close-Grip Bench |
3x10 |
| Cable Crossover |
3x10-12, drop |
| Overhead Triceps Extension |
3x10-12 |
| Lateral Raise 21’s |
3 Sets |
| Neck Flexion/Extension |
3x10-12 |
Pull #2
| Exercise |
Amount |
| Omni-grip Pulldown |
3x10-12 |
| Chest-Supported Row |
3x10-12 |
| Rope Facepull |
3x15-20 |
| Incline DB Shrug |
3x15-20 |
| Reverse Pec Dec |
2x15 |
| Pronated/Supinated Curls |
3x10/10 |
