The Smartest Push Pull Legs Routine 2021 (Fully Explained)
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For example, I may have a push workout, then at the end add in sets of biceps and glutes if they make sense for that day. I've moved past plateaus and seen great results from having a baseline plan and improvising over it!
Date: 2021-06-14
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Comments and reviews: 9
Outsiideer
HERE ARE ALL THE EXERCISES:
0: 52 - Legs 1 (Quad Focused)
Exercise 1: Squats 3 sets x 4 reps (80% 1RM)
Exercise 2: RDL 3 sets x 10 reps
Exercise 3: Single Leg Press 3 sets x 15 reps
Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps
Exercise 5: Seated Leg Curl 3 sets x 10-12 reps
Exercise 6: Standing Calf Raise 3 sets x 10-12 reps
Exercise 7A: Decline crunches: 2 sets x 10-12 reps
Exercise 7B: Long-Lever Planks: 2 sets x 30s
4: 54 - Push 1 (Chest Focused)
Exercise 1: Bench Press 3 sets x 8 reps (72. 5% 1RM)
Exercise 2: Machine Shoulder Press 3 sets x 12 reps
Exercise 3: Dip 3 sets x 12-15 reps
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set
Exercise 6: Cable Tricep Kickback 3 sets x 20-30
7: 24 - Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps
Exercise 2: Seated Cable Row 3 sets x 10-12 reps
Exercise 3: Cable Pullover 3 sets x 15-20 reps
Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps
Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps
9: 35 - Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM)
Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats)
Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps
Exercise 4A: Nordic Ham Curl (He didn't give sets or reps)
Exercise 4B: Prisoner Back Extension (He didn't give sets or reps)
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps
Exercise 6: Weighted L-Sit Hold 3 sets to failure
12: 15 - Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM)
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps
Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again)
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7
Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever)
15: 03 - Pull 2 (Mid-Back & Rear Delt Focused)
Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps
Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps
Exercise 3: Rope Face Pull 3 sets x 15-20 (Athlean-X shall be proud of you)
Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended)
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself)
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated)
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HERE ARE ALL THE EXERCISES:
0: 52 - Legs 1 (Quad Focused)
Exercise 1: Squats 3 sets x 4 reps (80% 1RM)
Exercise 2: RDL 3 sets x 10 reps
Exercise 3: Single Leg Press 3 sets x 15 reps
Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps
Exercise 5: Seated Leg Curl 3 sets x 10-12 reps
Exercise 6: Standing Calf Raise 3 sets x 10-12 reps
Exercise 7A: Decline crunches: 2 sets x 10-12 reps
Exercise 7B: Long-Lever Planks: 2 sets x 30s
4: 54 - Push 1 (Chest Focused)
Exercise 1: Bench Press 3 sets x 8 reps (72. 5% 1RM)
Exercise 2: Machine Shoulder Press 3 sets x 12 reps
Exercise 3: Dip 3 sets x 12-15 reps
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set
Exercise 6: Cable Tricep Kickback 3 sets x 20-30
7: 24 - Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps
Exercise 2: Seated Cable Row 3 sets x 10-12 reps
Exercise 3: Cable Pullover 3 sets x 15-20 reps
Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps
Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps
9: 35 - Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM)
Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats)
Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps
Exercise 4A: Nordic Ham Curl (He didn't give sets or reps)
Exercise 4B: Prisoner Back Extension (He didn't give sets or reps)
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps
Exercise 6: Weighted L-Sit Hold 3 sets to failure
12: 15 - Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM)
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps
Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again)
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7
Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever)
15: 03 - Pull 2 (Mid-Back & Rear Delt Focused)
Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip) 3 sets 10-12 reps
Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps
Exercise 3: Rope Face Pull 3 sets x 15-20 (Athlean-X shall be proud of you)
Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended)
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself)
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated)
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Erick
All exercises Sets & Reps:
Legs 1 Day 1:
Squat: 3 Sets x 4 Reps (80% 1RM)
Romanian Deadlift: 3 Sets x 10 Reps
Single Leg Press: 3 Sets x 15 Reps
Eccentric Leg Extension: 3 Sets x 10-12
Seated Leg Curls: 3 Sets x 10-12 Reps
Standing Calf Raise: 3 Sets x 10-12 Reps
Decline Crunches: 2 Sets x 10-12 Reps
Long-Lever Planks: 2 Sets x 30s
SUPERSET
Push 1 Day 2:
Bench Press: 3 Sets x 8 (72. 5% 1 RM)
Machine Shoulder Press: 3 Sets x 12
Dips: 3 Sets x 12-15 Reps
Eccentric Skullcrushers: 3 Sets x 8-10
Egyptian Lateral Raise: 3 Sets x 12+MYO
Cable Tricep Kickback: 3 Sets x 20-30
Pull 1 Day 3:
Weighted Pull-Up: 3 Sets x 6 Reps
Seated Cable Row: 3 Sets x 10-12 Reps
Cable Pullover: 3 Sets x 15-20 Reps
Hammer Cheat Curl: 3 Sets x 8-10 Reps
Incline Dumbbell Curl: 2 Sets x 12-15
Legs 2 Day 4:
Deadlift: 3 Sets x 3 Reps (80-85% 1RM)
Hack Squat: 3 Sets x 10-12 Reps
Single-Leg Hip Thrust: 2 Sets x 15 Reps
Nordic Ham Curl: 2 Sets x 10-12 Reps
Prisoner Back Extension: 2 Sets x 10-12
SUPERSET
Single-Leg Calf Raise: 3 Sets x 8-10 Reps
Weighted L-Sit Hold: 3 Sets
Push 2 Day 5:
Overhead Press: 4 Sets x 4 Reps (80%)
Close-Grip Bench Press: 3 Sets x 10
Cable Crossover: 3 Sets x 10-12 + Drop
Overhead Tricep Ext: 3 Sets x 10-12 Reps
Lateral Raise 21 s: 3 Sets x 7/7/7
Neck Flexion/Extension: 3 Sets x 10-12
Pull 2 Day 6:
Omni-Grip Lat Pulldown: 3 Sets x 10-12
Chest-Supported Row: 3 Sets x 10-12
Rope Facepull: 3 Sets x 15-20 Reps
Incline Dumbbell Shrug: 3 Sets x 15-20
OPTIONAL
Reverse Pec Deck: 2 Sets x 15 + 10-15
Pronated/Supinated Curl: 3 Sets x 10/10
Great content as always Jeff!
reply
All exercises Sets & Reps:
Legs 1 Day 1:
Squat: 3 Sets x 4 Reps (80% 1RM)
Romanian Deadlift: 3 Sets x 10 Reps
Single Leg Press: 3 Sets x 15 Reps
Eccentric Leg Extension: 3 Sets x 10-12
Seated Leg Curls: 3 Sets x 10-12 Reps
Standing Calf Raise: 3 Sets x 10-12 Reps
Decline Crunches: 2 Sets x 10-12 Reps
Long-Lever Planks: 2 Sets x 30s
SUPERSET
Push 1 Day 2:
Bench Press: 3 Sets x 8 (72. 5% 1 RM)
Machine Shoulder Press: 3 Sets x 12
Dips: 3 Sets x 12-15 Reps
Eccentric Skullcrushers: 3 Sets x 8-10
Egyptian Lateral Raise: 3 Sets x 12+MYO
Cable Tricep Kickback: 3 Sets x 20-30
Pull 1 Day 3:
Weighted Pull-Up: 3 Sets x 6 Reps
Seated Cable Row: 3 Sets x 10-12 Reps
Cable Pullover: 3 Sets x 15-20 Reps
Hammer Cheat Curl: 3 Sets x 8-10 Reps
Incline Dumbbell Curl: 2 Sets x 12-15
Legs 2 Day 4:
Deadlift: 3 Sets x 3 Reps (80-85% 1RM)
Hack Squat: 3 Sets x 10-12 Reps
Single-Leg Hip Thrust: 2 Sets x 15 Reps
Nordic Ham Curl: 2 Sets x 10-12 Reps
Prisoner Back Extension: 2 Sets x 10-12
SUPERSET
Single-Leg Calf Raise: 3 Sets x 8-10 Reps
Weighted L-Sit Hold: 3 Sets
Push 2 Day 5:
Overhead Press: 4 Sets x 4 Reps (80%)
Close-Grip Bench Press: 3 Sets x 10
Cable Crossover: 3 Sets x 10-12 + Drop
Overhead Tricep Ext: 3 Sets x 10-12 Reps
Lateral Raise 21 s: 3 Sets x 7/7/7
Neck Flexion/Extension: 3 Sets x 10-12
Pull 2 Day 6:
Omni-Grip Lat Pulldown: 3 Sets x 10-12
Chest-Supported Row: 3 Sets x 10-12
Rope Facepull: 3 Sets x 15-20 Reps
Incline Dumbbell Shrug: 3 Sets x 15-20
OPTIONAL
Reverse Pec Deck: 2 Sets x 15 + 10-15
Pronated/Supinated Curl: 3 Sets x 10/10
Great content as always Jeff!
reply
sport
Exceptional!
Can't wait for the new routine! Some of the best money I've ever spent is on Jeff's PPL intermediate hypertrophy version 1. 0. I'm not good with my RPE, but I'm learning. What else is there. I think I'm way more honest with myself and pushing up more weight and working harder. Been a real game changer! Thanks Jeff!
reply
Exceptional!
Can't wait for the new routine! Some of the best money I've ever spent is on Jeff's PPL intermediate hypertrophy version 1. 0. I'm not good with my RPE, but I'm learning. What else is there. I think I'm way more honest with myself and pushing up more weight and working harder. Been a real game changer! Thanks Jeff!
reply
Craig
Hey Jeff, great video! Have you seen any of kneesovertoesguy s content? I ve been running your programs and loving them for a while now, but I was wondering what you thought about combining some of the concepts and techniques between your programs and his? Thanks!
reply
Hey Jeff, great video! Have you seen any of kneesovertoesguy s content? I ve been running your programs and loving them for a while now, but I was wondering what you thought about combining some of the concepts and techniques between your programs and his? Thanks!
reply
BRIGADIER
Hey Jeff, I've noticed me starting w deadlifts on back day instead of legs helps me get better mind muscle connection with my back as I progress. Has it got something to do with my lower back getting sore and my rhomboids making up for them
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Hey Jeff, I've noticed me starting w deadlifts on back day instead of legs helps me get better mind muscle connection with my back as I progress. Has it got something to do with my lower back getting sore and my rhomboids making up for them
reply
RAppel
Been running Full Body for over a year (minus unintentional Corona breaks) and I m still getting good gains. I don t want to move away from that, but damn, you re making PPL look good. You re making a hard case, good Sir: )
reply
Been running Full Body for over a year (minus unintentional Corona breaks) and I m still getting good gains. I don t want to move away from that, but damn, you re making PPL look good. You re making a hard case, good Sir: )
reply
OG
I am a beginner, so I know this program is not suited for me, but aren't a total of 9 sets of chest stimulation too low? It seems pretty low to me if you consider that alot of people do like 20 sets of chest per week.
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I am a beginner, so I know this program is not suited for me, but aren't a total of 9 sets of chest stimulation too low? It seems pretty low to me if you consider that alot of people do like 20 sets of chest per week.
reply
abdulla
Bought your push pull legs book a month ago and been following it every day since
And really wanted to thank you
For the first time in my life I feel like I'm really exercising and actually getting stronger
reply
Bought your push pull legs book a month ago and been following it every day since
And really wanted to thank you
For the first time in my life I feel like I'm really exercising and actually getting stronger
reply
TheBookerDeWitt
Appreciate the content Jeff. Your advice and content has got me motivated to keep moving forward in nutrition and the gym, even with how shitty life seems to be right now. Thanks man
reply
Appreciate the content Jeff. Your advice and content has got me motivated to keep moving forward in nutrition and the gym, even with how shitty life seems to be right now. Thanks man
reply
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