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Get my full 10 week Powerbuilding Program here: https://shop.jeffnippard.com/product/the-powerbuilding-system/
What’s my Powerbuilding System all about?
‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ you have the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking your progress
‣ a Technique Handbook explaining exactly how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!
The program alternates between Full Body weeks and Upper/Lower weeks, like this:
Week 1 – Full Body [More strength focused]
Week 2 – Upper/Lower [More hypertrophy focused]
Etc…
Also, if you’re a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.
Learn more here: https://shop.jeffnippard.com/product/the-powerbuilding-system/
If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
If you’re looking for a Push Pull Legs program to run until Powerbuilding 2.0 drops, I’d recommend my Intermediate-Advanced PPL Program: https://shop.jeffnippard.com/product/intermediate-advanced-push-pull-legs-hypertrophy-program/
——————————-
Timestamps:
0:00 – Intro
0:52 – Legs 1 (Quad Focused)
4:54 – Push 1 (Chest Focused)
7:24 – Pull 1 (Lat Focused)
9:35 – Legs 2 (Posterior-Chain Focused)
12:15 – Push 2 (Delt Focused)
15:03 – Pull 2 (Mid-Back & Rear Delt Focused)
——————————-
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
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‣ https://bit.ly/jeffMASS
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‣ Use discount code JEFF to save $$
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The shirt, shorts and belt I’m wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
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——————————-
In this video I’m going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.
——————————-
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7969179/
https://pubmed.ncbi.nlm.nih.gov/23625461/
https://pubmed.ncbi.nlm.nih.gov/25601394/
Should the knees go over the toes? [Video] https://www.youtube.com/watch?v=dCHLUtf–pg
Neck training 101 [Video]
https://www.youtube.com/watch?v=gimeRpdqWQw
MASS Vol 4, Issue 12 [Affiliate link: bit.ly/jeffMASS]
Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=9iN7jlPJhyQ
https://www.youtube.com/watch?v=tD45aW3Afr4
https://www.youtube.com/watch?v=W1EExGRrWE8
Plus additional music from Epidemic Sound
Filmed and edited by me using Final Cut Pro!
Intro by RLR Studios: https://www.rlrstudios.ca/
——————————-
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TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Man this is too much I think
I wouldn't do it cuz I don't have enough nutrition complements food and vitamins and it's required a lot of that and recovery
Good job
Only Corona-Hipster wear a mask during the workout…
Can I try Push Legs Pull pattern instead? I need more time for recovery 😔
What does RPE mean?
Is this program suitable for 5 days in a week as well? Like PPLPPXX and than start with L
Your program selector tool on your website doesn't work I try to use my phone it gives me a error at the end I try to use my computer I click body building on the second option it doesn't do anything just highlights it that's to bad I was going to purchase a program.
I’m embarrassed to perform some of these workouts bruh. Ik people gonna look at me
HERE ARE ALL THE EXERCISES:
#Monday#0:52 – Legs 1 (Quad Focused)
Sample Pyramid Warm-up 1:00
Exercise 1: Squats 3 sets x 4 reps (80% 1RM)
sO}: 3
Exercise 2: RDL 3 sets x 10 reps 2:00
Exercise 3: Single Leg Press 3 sets x 15 reps
paaXS
Exercise 4: Eccentric-Accentuated Leg
Extension 3 sets x 10-12 reps 2:59
Exercise 5: Seated Leg Curl 3 sets x 10-12
reps 3:29
Exercise 6: Standing Calf Raise 3 sets x 10-12
reps 4:12
Exercise 7A: Decline crunches: 2 sets x 10-12
reps 4:35
Exercise 7B: Long-Lever Planks: 2 sets x 30s
—————————————–
Tuesday
4:54 – Push 1 (Chest Focused)
Exercise 1: Bench Press 3 sets x 8 reps (72.5%
1RM) 5:00
Exercise 2: Machine Shoulder Press 3 sets x
12 reps 5:30
Exercise 3: Dip 3 sets x 12-15 reps 5:59
(Deficit Pushups are a replacement)
Exercise 4: Eccentric-Accentuated Skull
crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise (Shout out
to Islam Abuauf) 3 sets x 12 reps + MYO on
last set 6:32
Exercise 6: Cable Tricep Kickback 3 sets x
20-30 7:00
—————————————-
Wednesday
7:24 – Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps
We
Exercise 2: Seated Cable Row 3 sets x 10-12
reps 8:01
Exercise 3: Cable Pullover (Kneeling) 3 sets x
15-20 reps 8:26
Exercise 4: Hammer Cheat Curl 3 sets x 8-10
reps 8:56
Exercise 5: Incline Dumbbell Curl 2 sets x
12-15 reps 9:17
—————————————-
Thursday
9:35 – Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85%
1RM) 9:45
Exercise 2: Hack Squat 3 sets x 10-12 reps
(Alternative Goblet Squats) 10:18
Exercise 3: Single-Leg Hip Thrust 2 sets x 15
reps 11:13
Exercise 4A: Nordic Ham Curl (He didn't give
sets or reps) 11:24
Exercise 4B: Prisoner Back Extension (He
didn't give sets or reps) 11:24
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10
reps 11:40
Exercise 6: Weighted L-Sit Hold 3 sets to
failure 11:51
—————————————-
Friday
12:15 – Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps
(80% 1RM) 12:20
Exercise 2: Close-Grip Bench Press 3 sets x 10
reps 12:38
Exercise 3: Cable Crossover 3 sets x 10-12 (+
Drop set on the last, drop 50% and to failure
again) 13:12
Exercise 4: Overhead Tricep Extension: 3 sets
x 10-12 reps 13:47
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7
COs
Exercise 6: Neck Flexion/Extension 3 sets x
10-12 (idk why this is here but whatever)
—————————————-
Saturday
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 15:27
Exercise 2: Chest-Supported Row: 3 sets x
10-12 reps 15:56
Exercise 3: Rope Face Pull 3 sets x 15-20
sce
Exercise 4 (Optional): Incline Dumbbell
Shrug 3 sets x 15-20 reps (Straps
recommended) 16:45
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+
10-15) (some weird drop set thing, check it
out yourself) 17:04
Exercise 6: Pronated/Supinated Curl: 3 set
x 10/10 reps (first 10 reps pronated and
second 10 supinated) 17:36
Hi i was wondering if this will grow my wrists too?
JESUS CHRIST LOVES YOU AND CARES FOR YOU HAVE A GOOD DAY EVERYONE
I had to go look for more non-machine option exercises for some of these
How many rest days should I have? I’m intermediate
Provide me the pdf of your workout
is there a 3 days verson of that?
Guys I have a question are these sets ramping or straight? :/
Why you wearing a mask to train alone 😂😂😂 silly
Barbell only version?
Damn… why would anyone make his training this complex. The goal is progression, not complexity.
Can this workout routine be spread over 2 weeks?
(I copied one of the comments so I can find it easier)
HERE ARE ALL THE EXERCISES:
0:52 – Legs 1 (Quad Focused)
Sample Pyramid Warm-up 1:00
Exercise 1: Squats 3 sets x 4 reps (80% 1RM) 1:08
Exercise 2: RDL 3 sets x 10 reps 2:00
Exercise 3: Single Leg Press 3 sets x 15 reps 2:26
Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps 2:59
Exercise 5: Seated Leg Curl 3 sets x 10-12 reps 3:29
Exercise 6: Standing Calf Raise 3 sets x 10-12 reps 4:12
Exercise 7A: Decline crunches: 2 sets x 10-12 reps 4:35
Exercise 7B: Long-Lever Planks: 2 sets x 30s 4:47
4:54 – Push 1 (Chest Focused)
Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM) 5:00
Exercise 2: Machine Shoulder Press 3 sets x 12 reps 5:30
Exercise 3: Dip 3 sets x 12-15 reps 5:59 (Deficit Pushups are a replacement)
Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps 6:18
Exercise 5: Egyptian Lateral Raise (Shout out to Islam Abuauf) 3 sets x 12 reps + MYO on last set 6:32
Exercise 6: Cable Tricep Kickback 3 sets x 20-30 7:00
7:24 – Pull 1 (Lat Focused)
Exercise 1: Weighted Pull-Up 3 sets x 6 reps 7:33
Exercise 2: Seated Cable Row 3 sets x 10-12 reps 8:01
Exercise 3: Cable Pullover (Kneeling) 3 sets x 15-20 reps 8:26
Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps 8:56
Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps 9:17
9:35 – Legs 2 (Posterior-Chain Focused)
Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM) 9:45
Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats) 10:18
Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps 11:13
Exercise 4A: Nordic Ham Curl (He didn't give sets or reps) 11:24
Exercise 4B: Prisoner Back Extension (He didn't give sets or reps) 11:24
Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps 11:40
Exercise 6: Weighted L-Sit Hold 3 sets to failure 11:51
12:15 – Push 2 (Delt Focused)
Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM) 12:20
Exercise 2: Close-Grip Bench Press 3 sets x 10 reps 12:38
Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again) 13:12
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps 13:47
Exercise 5: Lateral Raise 21's 3 sets x 7/7/7 14:07
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 15:27
Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps 15:56
Exercise 3: Rope Face Pull 3 sets x 15-20 16:31
Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended) 16:45
Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself) 17:04
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10 supinated) 17:36