The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)
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- เผยแพร่เมื่อ 1 ม.ค. 2023
- Get the full 12-week Push Pull Legs System here for 30% off (launch week only):
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References:
Inter-set Stretching:
pubmed.ncbi.nlm.nih.gov/30688...
www.frontiersin.org/articles/...
pubmed.ncbi.nlm.nih.gov/31567...
www.massmember.com/products/m...
Shoulder Anatomy:
pubmed.ncbi.nlm.nih.gov/16458...
IPF 2023 Bench Press Rules:
www.powerlifting.sport/filead...
Hypertrophy Coach Instagram Post:
/ cgwxzmkj8tt
Alberto Nunez Training Vlog:
• Prepping In The Year 3...
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
Final Target in Sight - Trailer Worx
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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In this video I cover the first Push Day of my new Ultimate PPL System. This is the first video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.
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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. - บันเทิง
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](/img/tr.png)
Happy new year guys!! Excited to kick 2023 off with a new push pull legs series. Hope you all enjoy!
I'm hyped
yaay new video!
Hi Jeff, Love your videos and wanting to get one of your courses. What' would you say is the difference between your Push Pull Legs and the Fundamentals Hypertrophy programs?
@@jasonjennings2942 lol how many years have you been training?
Hey Jeff when is that does more plates equal more dates coming out?
it is unbelievable that we live in a world where you can get this information for free
i love you daddy
I did not expect you here at all Lmao
Belee dat homeboi
WHO says it’s free 🤦🏾♂️ don’t forget your watching this with ur electric and internet pils 😂😂 and he is getting more than 600$ only in this video
@@wiilkataliyaha5654 cmon man it's free. the video itself is free. stop bein pedantic.
Push 1
0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps
Thank you
Thanks dude
Thank you!
6b* not 6a twice
Thanks boss
0:51 bench press
3:23 larsen press
4:31 standing arnold press
5:45 press around & pec stretch
8:17 cross body cable y rise
9:53 squeeze only pressdown & stretch only overhead extension
10:56 cross body tricep extention
W mans
The goat!!
is there any recomendation alternative for the press around cause I can see a machine to do it
@@fauzaneza4419Just do dumbbell flies. I’m not a fan of these cable press around things.
@@soonerborn7603 im trying to workout at home with only dumbbells and im frantically searching for alternatives lol
Let it begin! Excited to start the new year with a new science backed work out series. Thank you for all the hard work you put into them.
Push 1 (copied from another comment for personal reference)
0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps
Ty
Jeff, your first ppl series a couple years ago helped me lose 70lbs and gain alot of muscle. After the gym shutdown during covid i lost my motivation and im slowly finding it again now that everything is back to regular. Im gonna follow this program like i followed the first one years back and gonna make back to where i was and even further. Thank you for all the work you put into this free and informative content. We're all gonna make it brother 💪🏻
Wow, almost 35 kilos! Crazy!
I've always wanted to ask this question and you seem like the best person to answer it,
When you stopped going to the gym, did you start gaining weight just as rapidly as you lost it? How about muscle? Did your muscle suffer rapid atrophy or was it gradual? More loosely, how long did it take for you to lose your prime physique you had achieved pre COVID?
fuck motivation
Just finished the press-around and stretch. It was so extremely satisfying and I got such a great contraction. Will absolutely be doing this. Thanks Jeff!!
Found your channel this year, and I gotta tell you, you’ve helped me out so much with diet and workouts, I really appreciate it man. Happy new year 🤙
Next step is Renaissance Periodization 👍
@@peetos-chan2835 another great channel
@@Jimlifts1 agreed. My two "go to's" Jeff Nippard and Renaissance Periodization.
Tried this today. Some exercises are a bit finicky because I've never done them or because my gym doesn't have the cable stacks you're using. But overall it felt pretty good and I'll definitely keep some of the exercises in my routine. Looking forward to the pull and leg days!
Or because u dont need to do them and they are just extra bs
But he cant publish another video saying " do a horizonatal press, vertical press, 45 degress press, lateral raises , some form of a fly, and 1 to 2 triceps movments", so he has to invent these stuff that both look and feel weird
what was that barbell pressing thing? 4 warmup sets to a one heavy set then do a werid unstable altrnative ?
@@alaaentabi7879 he mostly makes videos based on scientific studies but yeah i agree with you on that second bench press format lol
@@alaaentabi7879 that's a larsen press.. it's been around for a very long time and is used by powerlifters. alphadestiny who's another fitness youtuber jeff's done vids with has used them for years and bald omni man who's a newer fitness youtuber advocates for them like crazy. also powerlifters use them regularly, for example jamal browner (one of the best rn) likes to program them.
it's a bit weird to see jeff incorporate them now tho. alphadestiny and bald omni man have been talking about them a lot in recent times so seems like jeff was influenced by them to put them in. ofc those 2 didn't invent the exercise but i've never seen jeff mention them before although he was prob aware from his powerlifting days.
@@KoolGNasBlackThought could you do it on the floor and get the same effectiveness?
@@Fat_Thor less ROM so no ur better off doing the larsen press
Thanks a bunch Jeff!!!
I’m 19 and I mean I’m not bad been training a while but I really feel this will push me over the edge and help me achieve my goals.
I want this, to build the body. I hope I stay true to this program and to myself and discipline.
Happy New Years 🎉
Thanks Jeff for providing top notch programs at affordable prices! I have been running your programs for years now and have had not only great results but great fun doing something different! I am so excited for this more bodybuilding focused program. Lets Go!
I always enjoy your elaborate explanations of the technique/exercise choice/exercise order. It helps my motivation enormously when I know why I'm doing something. Definitely gonna try the squeeze-only press down combined with the stretch-only overhead extension.
Only a few minutes in and I love the cues for the bench press. So excited for this series.
As an amateur gym-goer, Jeff and these videos have been a lifesaver for me. Thank you for breaking down such complex topics in a way that everyone can understand, it's made working out a lot more fun and interesting!
I wouldn't do a workout like this if you're an amateur. This is too overcomplicated with some very weird exercises. You're best off keeping things simple
@@freemanfitness3064 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
If you’re an amateur stay away from most of this stuff and just build strength around the basics. Trust me you’ll be doing yourself a disservice starting out with weird exercises like this. Master the basic movements and build strength. That means feet on the floor while your benching, doing regular shoulder presses, building your chest with presses and fly’s and dips, and triceps use ropes etc. A lot of this stuff is just made for content it’s not ideal , especially for a beginner.
@@Signal_in_the_noise I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
@@Signal_in_the_noise do you know any free good beginner routines, i just got back in the gym and bench is really weak
Great and useful as always. Keep up the good work Jeff! 💪
Do not over analyse like him it’s literally useless there is no optimal way to train your muscle grows either way
Hey Jeff. Love your videos, they are just so informative. I've recently been doing some research on the 5-day Upper, Lower, Push, Pull, Legs split. I was thinking on some strenght training through compound-only exercises on the Upper and Lower days and some hypertrophy work on the Push, Pull and Leg days. I'd love to see a video on that. Keep up the awesome work
Love these series...got some new inspiration for my routine , thanks Jeff 🤝
Thanks for the new push routine , your the king of push , pull, legs routines and enjoy your content keep it up bro you the man
*you're
m.th-cam.com/video/uZdv-TtiMkg/w-d-xo.html
@@adammiller9179 looking at his playlists, i'm not surprised that he cannot properly use the only language he knows
@@kiyoponnn oh lord they’re something
@@kiyoponnn 💀
Just hit my first day of the program, safe to say this was one of the best workouts I’ve ever had. So much fun and the pump was absolutely insane!
hey man you still doing this workout 7 months later? if so how is your progress? or have you found a better one? just wondering cuz i’m only getting started and all of this workout split stuff is pretty overwhelming and i don’t know which one is the best for long term
@@icantthinkofagoodname-bg8ky.
Do not do those overcomplicated exercises it also overwhelms me. I will recommend you simple d. Fitness.’s push pull legs workout more simple and also still scientific. When you are a beginner choosing a perfect lifting program is very difficult to choose especially with those weird exercises that youtubers show for clicks.
Got in on the Pre-Order, looking like a good time. Finishing up the Powerbuilding program, looking forward to this! Appreciate you Jeff!
Thank you for this man! Over the years my push day has developed to a workout almost identical to yours! I believe the optimisation and ideas you present here will really help me to grow!
Lets do this Jeff!
Thanks Jeff for sharing your knowledge! I'm 6 weeks into a minimalist inspired training, with the equipment I have at my humble home gym and definitely getting stronger and hitting my goals
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
Jeff thank you for this! Needed a new split to start the year, so gonna follow this and of course, your amazing expertise 👏🏼💪🏼
Happy New Year Mr. Jeff!
Love your vids. I'm a beginner and won't be able to gym for 3 months due to some serious reason but when I get back I'll start with this new PPL program.
The push around/peck stretch is no joke
Love your content Jeff, and happy new year! One question I have is how much time do you rest between warm up sets?
happy new year jeff so excited to see your full week of workouts!!
This is awesome, I’ve been using the 2021 push pull legs for a year now-or 2, now I’m exited to use this one now ❤️
Warm up:
Arm Circles
Cable External Rotations
Exercises:
1. Warm Up On Dumbell Press
Dumbell Press: 1 Set X 3-5 Reps (near max effort)
2. Larsen Press (Straight Legs Press)
Reduce Weight 75% of Top Set Weight
(X kg x 75% = ) Control Weight
(2 Sets X 10 Reps)
3. Standing Arnold Press: 3 Sets X 8-10
Reps.
4.
4a: Press-Around: 2 Sets X 12-15 Reps
4b: Pec Strech After Each Chest Side Trained 30s Hold 7/10 intensity (just before the point of discomfort)
5. Cross-Body Cable Y-Raise: 3 Sets X 12-15 Reps.
6. (SUPER SET)
6a. Squeeze-Only PressDown: 3 Sets X 8 Reps
6b. Strech-Onlly Overhead Extention: 3 Sets X 8 Reps
7. Cross-Body Tricep Extension: 2 Sets X 10-12 Reps
This is insane dude, I has been trained your fundamentals with the full body during 2 months and now upper/lower during 4 months, and the results are great. I wanna change the routine and Im waiting for this new plan
Do you want to have his new « ultimate system », you can choose the 4 day, 5 day or 6 days, just drop your email and i Will send you
Happy new year! So excited for this series!
Been doing this for a month now and have made good progress thanks Jeff
I’m a big fan of Jeff but I’m a bit suprised by some of the exercise selection here. I think the heavy set then feet up Larsen version is unnecessarily complex for Hypertrophy. This seems like a strength / Hypertrophy compromise. Why not just stick with a normal bench press or better still DB press. In my experience cable press arounds are just awkward and not good bang for buck. You’ve already done pressing so I don’t see the need for another press. Imo better options would be single arm cable flys which get the same cross over the centre line without the awkwardness of the press around. The Arnold press is an odd choice when the front delts were hit on the bench. I’d favour a standard DB shoulder press. And I think there are better tricep isolation exercises than the one noted. Just the manner of holding the cable like that cannot be loaded well. There are better ways to load the long head like overhead cable tricep extensions. I would credit Jeff’s great friend John Meadows for the Y raise who posted on this years before Berto but I agree they’re a good option.
He usually has multiple workouts per Push, Pull, and Legs so the other muscle groups you mentioned are addressed on other days in a 5-7 day split
@@okayzimbabwe it’s not the muscle groups but just the exercise selection I’m surprised about. But Jeff is one of the best so I’m sure he has reasons. And yes he has other programs for sure. All the best brother.
@@richardtrass Well he did say that he want to keep some approach to strength so the Larsen Press adresses this topic
Great acknowledgments man. i thought the arnold press was a good selection considering it’s a multi joint shoulder movement and throws more stability/control then traditional DB Press.
@@wheredideliasgo true
Bout to hit a push workout so this came out perfectly on time
Started the year off getting sick, so I'm already behind, but I can't wait to get started on this program! First time buyer, hoping to break through a new level!
Happy New Year, thanks for always pumping out good content!
Last PPL got me in bodybuilding, I’m super excited to see whats next Jeff. Thanks for all your research man fr changed my life !!
Same here man, Jeff’s knowledge and wisdom as shaped my physical strength into what it is. When friends ask me what I do to get so jacked I normally point them to Jeff’s PPL’s split. Love you Jeff ‼️
Could you link this please?
@@alexpalfrey7823 th-cam.com/play/PLp4G6oBUcv8x4Z0h8Fd40t--bGSwZjusI.html
1:58😟
First time coming across this page, and I’m in awe 🙏🏽 doing gods work brother
Happy new year Jeff! Thank you for the excellent video
I'm on day 3 (legs) and this is by far the most informed and easy to follow workout I've done in a while. Appreciate the links to demonstrations, RPE guidelines, and tips on improving mind-muscle connection. Thank you for the hard work you put into it.
are you just repeating push1 for push2, pull1 for pull 2, etc
@@davidfetik8887 No, I purchased the full workout and it has some variety. Also the phases change up the intensity.
@@jringhisen can i venmo u for the other 3 days lmao
@@jringhisendoes Jeff do push & pull twice per week?
@@JordanAnkers Goes Push, Pull, Legs, Upper, Lower. The Upper/Lower is a combination of push and pull focusing on each region that double taps the large muscles and introduces different motions to hit the smaller and stabilizing groups. While I have changed some of the exercises, I still use this split each week with 2 days rest - after legs, and after lower.
Been getting really bored with my push pull leg split, couldn't have asked for this at a better time. Thank you Jeff 🙏
Jeff you gotta do this for your Legs and Pull portion of your program, this is incredible and really well done!!
Hey jeff I absolutely love your content it's always good to see someone bring in science backed workout and training sessions.
How often will these videos come out? So excited!
Most likely once a month
Bought the program during the pre-sale and did my first workout of the year already! Excited for the next 12 weeks
I bought my program and it’s no where to be found
Do the exercises change much in 2nd/3rd phases?
Perfect, tomorrow is my push day so i’ll do it.
Happy new year
I’m hella happy you added a alternative to the bench. My rotator cuff won’t allow me to do the bench without pain. But dumbbells hit just right for me.
Just got done with day 1 of this workout and then this video pops into my feed, it's brutal
I bought it too today, but now I am here thinking why I did.
The guy shows all the exercises in this video of Push day 1.
@Bertu true I'm not too mad though because he won't show any of the phase 2 or 3
@@Bertu_XYZ I def think theres a lot of value in the whole program since he usually puts a lot of thought into progression, target RPE, reps and sets etc.
How much was the programme
@@CD-nk4ru Had a voucher so 23,- euros
Can you explain why you pick the standing Arnold press over something like a seated shoulder press or a machine shoulder press? I thought the Arnold press is inferior for hypertrophy
it is inferior
please provide a source to back this up
@@quantumprofitlab please provide a source to back this up
@@sahilsvision why a rotation would it be worth when you can do the normal press with less need of stabilitation... I think that the Arnold press would need a source saying that it is better
Gimmicks. The first 3 exercises have no business there if the goal is just being efficient from a hypertrophy standpoint.
Happy new year Jeff much love to you you’re awesome bro💛💪🏾
Thank you so much for the programmes, please we can't wait for pull
Waiting for pull day😭
Seeing this on the first workout day of the year. I have been looking for a new routine for the split, and as always, Jeff has come through. Cheers friend, happy gains
Just finished the first week after buying the 4 day a week program. Gotta say, I think the press arounds are my new favorite chest exercises, and I really enjoy all the different techniques and new exercises utilized in the program in general. It's really refreshing and a lot of fun to try out new things in the gym.
Actually these are nive exercises. Recently i've made pretty same video and also important to remember than your progress depands on time y spend on your technique!
Where are the other videos JEFF I needs me a cool new ppl split
amazing video as always. I look forward to learning more from this channel in the whole year
Love it! Can’t wait to try my next push day!
For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???
One set means x amount of reps one time.
Example is 10 reps and 1 set means you don’t do more than 10 reps.
Updated example:
If you use a machine with two hands pulling towards you or bicep curling then:
one rep = one pulling motion towards you with both arms
For biceps this would be one curling motion with both arms for one rep.
You would have to be more specific about which exercise you are talking about.
For bench press has 4 warm up sets and 1 max weight set (80% of your 1 rep max).
For max weight bench press aim for 4-6 reps according to Jeff.
@@C0d0ps I think you missed the bit where they specified the exercise.. @op one set is complete once you do each arm so 2 sets on each side.
@@sungjin4628
You seem to have a problem with reading comprehension so I will help you.
No I did not miss anything.
“For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???”
A press round is not an exercise.
Nowhere in this comment does it mention a specific exercise.
“For each” means all exercises mentioned in a video, in programming we call this “all mentioned”.
All does not mean specified.
They asked for what a set means.
Yes I did not mention a cross training device like machines.
That does not mean that I did not explain sets.
This also does not mean that I “missed” something.
2 sets of each
@@C0d0ps A press (a)round IS an exercise. He was asking if you do one set for each arm or two.
The e-book came out today and this video came out today… does this mean daily uploads for the coming 5 days?
No
editing is mad dope wow!!!
Your stuff is awesome man. Just found it today and I’m definitely implementing it into my daily regiment. Thanks for posting this stuff.
The workout is certainly fine, but very powerlifting-centric with explanations about what the powerlifting federation says. The video title talks about muscle growth, BODYBUILDING, not powerlifting. We should stop mixing the two as they are very different sports.
How is this workout power lifting-centric? Powerlifters would have way more working sets on the bench press than this.
Much waited!
So excited to finally get in the gym with this. The pre order I got is here and I’m for it.
Gonna try this tomorrow. Loved your pull video. Cheers!
WHERE IS THE NEXT ONE 🤣
Idk this is a weird one at lest 3 of the 7 movements could be change to way more efficient ones 🤷🏻♂️
I was thinking the same, not a fan of this workout
@@keiferla-rose1853 yeah honestly some of his decisions are super questionable and very suboptimal movements specially for an “ultimate” push pull legs program . It’s definitely a weird one
Which ones? Im new and would like to know which of these aren't efficient
Eh, not everything you do has to be 100% optimal, last time I checked none of us are Mr. Olympia. It’s good to find a balance between what’s enjoyable and what produces the best results.
@@TheMudsnake right, but that’s how he’s advertising it.
Amazing video! The tricep supersets are going to my plan!!! Thanks 🎉
Wow I've been lifting for a while now but I still learned a few new things. Thanks for the video Jeff!
A little strange that Jeff is promoting a standing Arnold press, which is very inferior to a normal shoulder press with 45 degree angle of arms. Also, the pec stretch is pointless if a cable flys are already performed correctly
Wdym by 45 degree arm angle? Just curious and trying to learn!
@@mincraftcreator when your elbows are directly to the side of your shoulders this is angle of 0 degrees, when you elbows are slightly in front of your shoulders this is 45 degrees, most people find this angle to be more comfortable than 0 degrees
Dzięki stary mega fajny trening razem z kolegom dzięki temu laduhemy testosteron w odbyt dzięki jeszcze raz
Pompa jak skurwyzlsyn ja tez wale testosteron
Seems pretty well thought out and full of detail. I will be saving this for when I am in my bulking phase.
New year new Jeff. Dude just keeps getting better and better in terms of contents ❤️❤️
I have implemented the press around into my push workout today, i replaced the machine chest fly with the press around. It was kind of difficult to get used to the movement but i really like the thought behind it!
Really great video. This programme may be too advanced for me as I am only on the start of my second year of lifting but some useful information here for sure!
This is an extremely well done video. No bs, just useful info. Thanks
The most legit in the "science based" fitness space 💪🏾 Always learn something new. Perfect balance of science and "bro wisdom" . Will add that triceps combo to my routine for sure 👌🏾
Honestly you're the best, I've started working out last month but I was clueless on how or what I should actually do. Thank God I found you
Yayyy!! Keep the workouts coming, they are always fun for reminding me of exercises i forgot about, and keeping my workouts spicy and fun!
Started the program this week, defenitly love it so far, the program is really nice and challenging. TY Jeff, you've been my god ever since I started lifting.
Happy new year, Jeff!
Jeff, your original ppl series changed my life, with the right diet I dropped from 22% to -+13%, thank you so much ❤
U helped me get into the gym with your ppl sience based workout 1 yr ago and im exited to be following this new one ❤️
Thank you Jeff enjoy this magnificent Monday! 🏆
Just bought it. Long time follower, just happy to pay it back for all of your content I’ve enjoyed over the past few years.
Preordered this and can’t wait to get started. Video library is excellent
Bro thx so much i’ve been looking for this vid
Perfect for the Newyear!
Been watching for years, and used to build my routine around these videos...this time I thought "come on, support the guy!" So I bought the program:) great job Jeff 👏
I’m a newbie that’s only been going to the gym 4 days a week for the past three months. I just tried the cable y raise and that killed me! I thought I could knock out 40 pounds but had to drop down to 25 pounds real quick.
Hey Jeff I’ve been doing your hypertrohpy fundamentals program for the 4th month now. I’ve been doing the 4 day a week upper lower split and love it I’ve re-ran it 3 times now. I have previous weightlifting experience for 2 serious years but I did take 2 years off afterwards due to Covid and just life, I have been doing the fundamentals program like I said above. I’m interested in your new PPL program that was just released, any recommendations on what program I should do next? Been following you since 2014.
Dude….
Absolutely STELLAR … STELLAR..
descriptions.. And instruction. Your content.. is by far superior to most I’ve ever even seen. Thank you for what you do and how you do it. You make the world a better place. I’m very grateful for your giving our people your love and experience. Gangsta ass
Posted this at the perfect time man, love the content
Perfect timing! I was just about to hit a push day
Yesterday was my first day back in the gym after taking 2 full months off and I've always ran a ppl split so this couldn't have came at a better time as I'm trying to get back in the groove.