# UL/PPL 5X

Upper Lower & Push Pull Legs from Jeff Nippard

## Push

### Workout

- 4 × 3-5 Bench Press - Barbell
- 2 × 8-10 Larsen Press
- 5 × 8-10 Press (Arnold) - Dumbbell
- **Superset · 3 rounds**
  - 12-15 Fly (Decline) - Dumbbell
  - 0-30s Pec Static Stretch
- 4 × 12-15 Lateral Raise - Dumbbell
- 4 × 12-15 Triceps Pushdown - Cable
- 2 × 10-12 Triceps Extension (Overhead) - Barbell

### Push Calisthenics

- 5 × 1-5 Pike Push-Up (Elevated)
- 5 × 1-5 Dip - Rings


## Pull

### Workout

- 7 × 1-3 Pull-Up
- 5 × 10-12 Cable Row (Seated) - Cable
- **Superset Lats · 3 rounds**
  - 10-12 DB Lat Pullover
  - 0-30s Lat Static Stretch
- 4 × 12-15 Face Pull - Cable
- 4 × 9-10 Bicep Curl - EZ Curl Bar
- 2 × 9-10 Preacher Curl - Barbell


## Legs

### Workout

- 5 × 2-4 Squat - Barbell
- 2 × 4-5 Hack Squat - Machine
- 5 × 8-10 Deadlift (Romanian) - Barbell
- 3 × 8-10 Lunge - Dumbbell
- 4 × 10-12 Leg Curl (Seated) - Machine
- 5 × 9-10 Calf Raise
- 4 × 10-12 Crunch - Cable


## Upper

### Workout

- 7 × 1-3 Pull-Up
- 5 × 5-8 Bench Press (Incline) - Barbell
- 5 × 10-12 Row (Bent-Over, Reverse Grip) - Barbell
- 4 × 5-15 Lateral Raise (Bent-Over) - Cable
- 4 × 10-12 Bicep Curl (Standing) - Cable
- 3 × 5-10 Push-Up (Diamond)


## Lower

### Workout

- 5 × 1-5 Deadlift - Barbell
- 2 × 5-8 Deadlift (Stiff-Legged) - Barbell
- 6 × 10-12 Leg Press - Machine
- 4 × 8-10 Glute Ham Raise
- 4 × 8-10 Leg Extension - Machine
- 6 × 15-20 Calf Raise
- 4 × 10-20 Knee Raise (Hip) - Parallel Bar