The Jeremy Ethier Push Pull Legs Program!

Are you curious about the Jeremy Ethier push pull legs program?

Do you want to know Jeremy Ethier uses the push pull legs split to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Jeremy Ethier push pull legs program to take your training to the next level!

Introduction

Part 1: Push Workouts
Part 2: Pull Workouts
Part 3: Leg Workouts

Jeremy Ethier is one of the biggest experts in the fitness industry, and it’s easy to see why.

He uses science-based workout programs to help people transform their body as quickly as possible!

Jeremy uses many different training splits in his Built With Science workout routines. However, one of his favorites is the classic push / pull / legs split.

The Jeremy Ethier push / pull / legs split is an advanced muscle-building program where you train your entire body over 3 workouts.

You have a “push” day where you train your chest / shoulders / triceps, a “pull” day where you train your back / biceps, and a “legs” day where you train your quads / hamstrings / calves.

Jeremy says the push pull legs split is a superior way to train, because it eliminates overlap between different muscle groups, and it lets you train each muscle group up to twice per week.

Here is how Jeremy likes to organize his push pull legs workouts:

The Built With Science Push / Pull / Legs Split

Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Off
Day 5: Repeat!

As you can see, Jeremy likes to train 3 days in a row, and then take the 4th day off.

He says organizing your push pull leg workouts this way is key, because it lets you train each muscle group up to twice per week. This is important, because the latest scientific studies show that training each muscle group about twice per week is optimal for muscle growth.

Here is what the Built With Science push day workout looks like. Check it out:

Jeremy Ethier’s Push Workout

Exercise #1: 30 degree incline bench press, 3-4 sets of 6-8 reps
Exercise #2: Standing dumbbell overhead press, 3-4 sets of 10-15 reps
Exercise #3: Flat dumbbell press, 3-4 sets of 8-12 reps
Exercise #4: Lean away lateral dumbbell raise, 2-3 sets of 10-15 reps
Exercise #5: Seated decline cable fly, 2-3 sets of 10-15 reps
Exercise #6: 30 degree incline dumbbell extension, 2-3 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

Jeremy Ethier performs a total of 6 exercises for his chest / shoulders / triceps, including a healthy mix of compound and isolation movements.

Jeremy starts this workout with the incline bench press.

He says this exercise targets the upper pecs extremely well. It also lets you lift relatively heavy weights, which is key for long-term muscle growth.

“The first exercise we’re going to use is the incline barbell bench press. This is going to be used to target the clavicular head, or upper head of the chest.

There are a couple of reasons why this exercise was chosen. First off, we know the bench press is highly effective at building the chest.

But by implementing the slight incline angle, we’re adding a little bit of shoulder flexion, which targets the upper chest to an even greater degree, as this is one of its main functions.”

After the heavy incline bench press, Jeremy Ethier moves onto his compound shoulder movement: the standing dumbbell overhead press. Jeremy says that the barbell overhead press is also a great choice.

However, for this workout he wanted to mix things up and use dumbbells.

“The dumbbell overhead press will be used to target the shoulders, with most of the emphasis on the front and lateral regions.

The reason we are using a dumbbell overhead press, rather than a barbell overhead press, is that research shows it elicits greater front and side delt activation.

This is likely due to the greater stability requirements of this exercise.”

Jeremy also performs the flat dumbbell press to target the mid-chest region with a heavy compound movement.

After that, he performs a variety of isolation exercises for his chest, shoulders, and triceps.

Now let’s look at Jeremy Ethier’

s science-based pull workout. Check it out:

The Built With Science Pull Workout

Exercise #1: Pull up (medium grip), 3-4 sets of 6-10 reps
Exercise #2: Barbell row, 3-4 sets of 10-15 reps
Exercise #3: Reverse grip lat pulldown, 3-4 sets of 8-12 reps
Exercise #4: Chest supported rear delt row, 3-4 sets of 10-15 reps
Exercise #5: Narrow grip barbell curl, 2-3 sets of 8-12 reps
Exercise #6: Kneeling face pulls, 2 sets of 10-15 reps
Exercise #7: Lying face pulls, 2 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

Jeremy Ethier performs a total of 7 exercises for his upper back and biceps, including different types of pull ups, pulldowns, rows, and bicep curls.

Jeremy starts this workout with one of his favorite upper back exercises: the pull up!

He says this is a great movement for targeting your lats and upper back muscles.

“The first exercise we perform in this workout is pull ups, which are one of the best exercises for targeting the lats and increasing the width of your back.

In fact, when compared to 7 other back exercises, the pull up came out on top with the highest lat activation.

In addition, research shows that the pull up activates various other back and arm muscles to a higher degree as well.

This means it is a great overall back builder, and therefore should be a staple exercise in your routine.”

Of course, Jeremy Ethier knows the importance of balancing out your vertical pulling exercises, with horizontal ones.

Next in his Built With Science pull-day routine is the barbell row.

He says this movement is a great option, because it thickens up all of your back muscles, including the lats, rhomboids, traps, and spinal erectors.

“Next, it’s time to switch the angle by moving to a horizontal pulling movement with a barbell row.

This has been shown by research to be a great overall back builder, but it is especially great for mid-back thickness, as it outclasses other exercises for targeting this area.

This exercise compliments the pull up for building our back thickness, while also hitting the upper back from a different angle.”

After the barbell rows, Jeremy includes a wide variety of upper back exercises to target all of the remaining muscle groups.

Now let’s look at Jeremy Ethier’s science-based leg workout. Check it out:

Jeremy Ethier’s Legs Workout

Exercise #1: Back squat or front squat, 3-4 sets of 6-10 reps
Exercise #2: Barbell hip thrusts, 3-4 sets of 12-15 reps
Exercise #3: Bulgarian split squats, 2 sets of 8-12 reps (each side)
Exercise #4: Contralateral split squats, 2 sets of 8-12 reps (each side)
Exercise #5: Glute ham raise, 3-4 sets of 10-15 reps
Exercise #6: Standing single-leg calf raise, 2-4 sets of 6-10 reps
Exercise #7: Seated calf raise, 2-4 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

Jeremy Ethier performs a total of 7 exercises for his legs, including squats, barbell hip thrusts, and various single-leg exercises.

Jeremy starts this workout with the back squat, as research shows it is one of the best exercises for developing the entire lower body!

“The first exercise is the barbell squat, which has been shown to be a great exercise for developing the lower body musculature.

For example, a recent 2020 paper had a group of trained subjects perform only the back squat as their lower body exercise for 12 weeks.

After the study, the subjects were able to build their quads for 12% and their glutes by 9%, confirming that the squat is a great exercise for building not only the quads, but the glutes as well.”

Next, Jeremy performs the barbell hip thrust.

This exercise was invented by Brett Contreras as a way to isolate the glute muscles.

Today, many of the biggest fitness experts in the world like Jeff Nippard use it as a regular part of their leg routine.

“Next, we’re going to move onto barbell hip thrusts to prioritize the glutes, as well as involve the hamstrings a little more.

This exercise can be argued as the perfect complimentary exercise for the squat, sense research shows that this exercise activates the posterior muscles of the legs greater than squats.”

Finally, Jeremy Ethier performs a variety of single-leg and isolation exercises for his quads and hamstrings, including Bulgarian split squats and glute ham raises.

Jeremy says that the Bulgarian split squat is a great choice for many people, as it lets you overload your quads without compressing your lower back.

“Next, it’s time to move onto split squats to further target the quads, with further involvement from the hamstrings and glutes as well.

It’s important to perform single-leg movements to prevent imbalances from developing over time.”

If you are looking for a great science-based leg workout to build size and strength, then Jeremy Ethier’s leg workout is a great choice.

Conclusion | The Jeremy Ethier Push Pull Legs Program!

Jeremy Ethier’s push pull legs program is one of the best ways to train for size and strength, and it’s easy to see why.

Jeremy uses a wide variety of compound and isolation exercises to target each muscle group from as many angles as possible!

If you are looking for a new routine to transform your physique, then you have to try Jeremy’s Built With Science push / pull / legs program. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“There are no limits to what you can accomplish, except the limits you place on your own thinking.”

Thank you for reading and I wish you the best of luck on your strength training journey!

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