The Smartest Push Pull Legs Routine (Fully Explained)

Summary by Krater

Jeff Nippard demonstrates and explains a full week of push, pull, and leg training based on scientific studies, detailing sets, rep ranges, intensity techniques, and exercise selection for muscle hypertrophy.

From the video

Answers: What is the most effective science-based push pull legs workout routine for muscle hypertrophy?

• science-based push pull legs training
• muscle hypertrophy and muscle length
• exercise execution and form
• intensity techniques like myo reps and drop sets
• squat and deadlift biomechanics

Exercises

• Squat · barbell · 3 sets x 4 reps
• Romanian Deadlift · barbell · 3 sets x 10 reps
• Single Leg Press · leg press machine · 3 sets x 15 reps
• Eccentric-Accentuated Leg Extension · leg extension machine · 3 sets x 10-12 reps
• Seated Leg Curl · seated leg curl machine · 3 sets x 10-12 reps
• Standing Calf Raise · calf raise machine · 3 sets x 10-12 reps
• Decline Crunches · bench · 2 sets x 10-12 reps
• Long-Lever Planks · bodyweight · 2 sets x 30s
• Bench Press · barbell · 3 sets x 8 reps
• Machine Shoulder Press · machine · 3 sets x 12 reps
• Dip · dip station · 3 sets x 12-15 reps
• Eccentric-Accentuated Skullcrusher · barbell · 3 sets x 8-10 reps
• Egyptian Lateral Raise · cable machine · 3 sets x 12+MYO
• Cable Tricep Kickback · cable machine · 3 sets x 20-30 reps
• Weighted Pull-Up · pull-up bar · 3 sets x 6 reps
• Seated Cable Row · cable machine · 3 sets x 10-12 reps
• Cable Pullover · cable machine · 3 sets x 15-20 reps
• Hammer Cheat Curl · dumbbells · 3 sets x 8-10 reps
• Incline Dumbbell Curl · dumbbells · 2 sets x 12-15 reps
• Deadlift · barbell · 3 sets x 3 reps
• Machine Hack Squat · hack squat machine · 3 sets x 10-12 reps
• Unilateral Hip Thrust · bench · 2 sets x 15 reps
• Nordic Ham Curl · lat pulldown machine · null
• Prisoner Back Extension · hyperextension bench · null
• Single-Leg Calf Raise · leg press machine · 3 sets x 8-10 reps
• Weighted L-Sit Hold · pull-up bar · 3 sets
• Overhead Press · barbell · 4 sets x 4 reps
• Close-Grip Bench Press · barbell · 3 sets x 10 reps
• Cable Crossover · cable machine · 3 sets x 10-12 reps
• Overhead Tricep Extension · cable machine · 3 sets x 10-12 reps
• Lateral Raise 21s · dumbbells · 3 sets x 7/7/7
• Neck Flexion/Extension · neck machine · 3 sets x 10-12 reps
• Omni-Grip Lat Pulldown · lat pulldown machine · 3 sets x 10-12 reps
• Chest-Supported Row · chest-supported row machine · 3 sets x 10-12 reps
• Rope Facepull · cable machine · 3 sets x 15-20 reps
• Incline DB Shrug · dumbbells · 3 sets x 15-20 reps
• Reverse Pec Deck · pec deck machine · 2 sets x 15 reps
• Pronated/Supinated Curl · barbell · 3 sets x 10/10 reps

What it concludes

• Driving knees out during squats reduces moment arms between the load and hip joint, making it easier to break through sticking points.
• Seated leg curls cause significantly more hamstring growth than lying leg curls due to the hypertrophic value of training at long muscle lengths.
• Progressive overload and training close to failure with proper execution are critical for maximizing hypertrophy across all muscle groups.