Jeff Nippard’s Intermediate – Advanced Push Pull Legs Hypertrophy Program

Science-Based Training for Maximum Muscle Growth

Train smarter, not just harder — with one of the most structured, evidence-based hypertrophy programs ever created. Designed by Jeff Nippard, professional natural bodybuilder, powerlifter, and science communicator, this 16-week PPL program combines advanced programming with biomechanical precision to help you build lean muscle, strength, and work capacity like a pro.

What You’ll Get

• 16 Weeks of Structured Training split into 2 × 8-week blocks

  • Block 1: Technique mastery & volume conditioning

  • Block 2: Strength intensification & failure proximity

• 6-Day Training Split — Legs, Push, Pull, repeat
• 110+ pages of science-backed programming, explanations, and video demos
• Detailed Exercise Tables with sets, reps, rest, RPE, and notes for form mastery
• Functional Anatomy Section explaining every major muscle group and optimal training angles
• Warm-Up Protocols for performance and injury prevention
• Exercise Substitution & FAQ Section for full customization

• Video Links to Jeff’s Science Applied YouTube Series and technique guides

Program Philosophy

The goal of this program is to maximize muscle hypertrophy while increasing general strength on foundational compound movements. You’ll learn to train with intention — using periodization, progressive overload, and precision execution.

Each week builds on the last, increasing volume, load, and intensity systematically to deliver long-term growth and measurable results.

Why It Works

Jeff’s approach blends scientific principles with real-world bodybuilding experience:

• Progressive Overload Framework — steady strength increases over 16 weeks
• Balanced Push, Pull & Lower Body Workload for symmetrical growth
• Evidence-Based Volume Targets for each muscle group
• Technique Refinement Phase before intensifying load

• Scientific Warm-Ups & Recovery Methods to minimize injury risk

Recommended Equipment

• Access to a commercial gym or well-equipped home setup
• Barbell, Dumbbells, Cable Machine
• Adjustable Bench

• Resistance Bands or Hip Circle

Ideal For:

• Intermediate and advanced lifters (2–5+ years of training)
• Lifters seeking structured hypertrophy programming
• Bodybuilders, strength athletes, and hybrid trainers

• Anyone ready to train scientifically and push beyond plateaus

Important Notes

This program is intended for trainees with at least 1–2 years of consistent lifting experience. Beginners should complete Jeff’s Fundamentals Hypertrophy Program first.

Results You Can Expect

• Noticeable increases in lean muscle mass
• Improved strength on compound lifts (Squat, Bench, Deadlift)
• Enhanced exercise execution and mind–muscle connection

• Sustainable structure for lifelong progress

From Jeff Nippard

“You don’t need to train harder — you need to train smarter. This program is built around what science actually says about getting bigger, stronger, and better.”

Train with purpose. Grow with science.

Download the Intermediate–Advanced Push Pull Legs Hypertrophy Program today and start your most productive training phase yet.