The push, pull, legs workout split is one of the most often used training splits for building muscle and strength. In this video, I’m going to deliver the next in the perfect workout series to give you the best pull workout for building a bigger back, traps and biceps. As always, I’m breaking down all sets and reps for each and every exercise to make sure you get the muscle gains you are looking for.
We start by understanding what a PPL split is. As the initials represent, this is a pull, push and legs workout program. The order of the workouts can be done a few different ways but my favorite is to do them as listed here. You have the option of repeating these twice in sequence for a total of 6 workout days in a row before having an off day. The problem with this approach is that it leaves too little recovery time between your legs and pull workouts.
You can alternatively take an off day after completing the first 3 workouts. This is a called an asynchronous split. While potentially making the off days more unpredictable because they rotate this way it does provide the much needed recovery time to allow for overall better gains.
Whichever calendar you follow, the important thing is how the workouts break down.
Here we start with Pull Workout 1:
– Deadlifts – 1 x 5
– Chest Supported Rows – 3 x 8-10 (takes the low back out of the equation)
– DB High Pulls – 3 x 10-12 (targets the upper back muscles with healthy shoulder mechanics)
– DB Pullovers – 2-3 x 10-12 (direct lat work)
– BW Chin Curls – 3 x F into Overhead Triceps Extension – 3 x 10-12
– Angels and Devils – 3 x 15-20 (posterior chain corrective)
The goal of pull workout one is to hit the posterior chain with a big compound lift – in this case the deadlift. As a one by five, you will be working up to your one workout set of 80% of your 1RM with 4 sequential warmup sets. Don’t perform too many reps at each stage of the warmup as you don’t want to tire yourself out but rather prepare your body for your working set.
The chest supported row allows you to perform a basic row without letting the low back fatigue from a deadlift compromise your output.
The dumbbell high pull helps us to keep the overload coming however on the upper back muscles. This area of the body is one of the most undertrained and overlooked in the entire body and is responsible for many of the muscle imbalances that many trainees suffer from. We are going to hit it hard in this PPL workout.
The DB Pullovers allow us to train the lats with a great hypertrophy inducing exercise geared more specifically to the lats.
The arms are hit in the form of a superset with a chinup variation that targets the biceps and a triceps exercise (yes even on pull day to get some additional volume) with the overhead triceps extension.
The angles and devils is a tremendous posterior chain corrective exercise that hits all the back muscles and serves as the perfect finisher.
Pull Workout 2 looks like:
– Snatch Grip Deadlifts – 3 x 5 (Leave 2-3 in the tank)
– Weighted Pullups – 3 x 6-8
– Alt. DB Gorilla Rows – 3 x 10-12 each arm
– Straight Arm Pushdowns – 2-3 x 12-15
– Barbell Curls – 3 x 6-8 into Triceps Pushdowns – 3 x 10-12
– Face Pulls – 3 x 15-20
The combination of these two workouts will serve as your PPL pull workout. Remember to alternate these two workouts each time you encounter your next pulling workout in the calendar. When you can, add weight to the exercises you are performing to ensure that you are failing within the rep ranges prescribed outside the deadlift variations.
If you’re looking for a step by step push pull legs workout that can help you to build ripped athletic muscle and includes a meal plan as well, be sure to visit athleanx.com via the link below and check out the AX1 training program.
For more videos on how to build muscle with a push pull legs workout as well as the best pull workout for building mass, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Chris Wright
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Give exercise for rectus diatus
Hey Jeff, nice video. Can you make a Strength based workout split.
I won
Dude, you’re simply the best
I needed this video, but just the bodyweight version
@Etham Buchbinder progressive overload is the most important thing here good luck
A1 Tuck frontlever rows
B1 Pull ups
C1 Australian pull ups
D1 Tuck frontlever pulls
E1 Rings biceps curls (clutch curls)
F1 Rings face pulls
@SantiagoCa beginner?hmm
@SantiagoCa Ah yes, the famous beginner exercise, the tuck frontlever row.
We need a 22 day get bigger calves workout
16-20 sets, all to failure, short breaks (about 1 minute), three days a week (every other day), 1/2 sets seated, 1/2 sets standing raises. Do this consistently and you will see a significant change over a several years. Sounds like a lot, but that’s what it takes for people with subpar calf genetics. Each workout shouldn’t take longer than 20-25 minutes, so that’s about an an hour and 15 minutes a week which is what most of use dedicate to other body parts.
@Navers Kay The calves seem to respond to continuous activity more that other muscle groups. I’ve been bringing the jump rope out myself, since calf raises haven’t seemed to do much on their own.
Definitely get into heavy farmers carries, without excluding tiptoe versions in all 3 toe directions, and slow heel-to-toe controlled carries, will help them gain thickness. Idk about width up top, but definitely all the way down will noticeably thicken
Walk around on ur tip toes for 22days lol
i was literally starting to write a workout when this came up
I always feel like Jeff reads my mind with the videos he uploads
I just did pull workout today. Think I am gonna do another one tomorrow
@Ido Orlov Same here. It’s weird.
Thanks for being a loyal subscriber gang,where ya at?
@Andrés Arce por el puro gusto de no ganar nada bro
@Adrian Quintanar jaaaja, asi es. Ya es mecánico poco menos.
@Adrian Quintanar Pero sí es real! Yo gané 30 días del NTX en mi primer clic como por noviembre del año pasado :’D
@Consu The Best Qué suerte tienen algunos.jpg
I asked for this video so long ago that I’ve graduated high school, got my drivers licence, graduated university and got engaged before this came out.
He is Canadian so time works on the Metric system
Maybe you should’ve got a job and pay for one of Jeffs programs to get it for life?
Perseverance, determination,
grit,
apply & grow…..
Congrats on all you mentioned in your life!!!
Hope she’s on board with your quest for health.
Consistency
Rest
Quality nourishment.
Be happy and share with the Mrs.
Jide
@DeBedschbacher
*DeBedschbacher:* “…And I took that personally.”
athlean doesn’t understand but when u post u brighten up people day I just want to say thanks for that
Jeff the type of guy to take his shirt off when doing calf raises.
Lmfao prob
@omfg – just tryna get my v taper half as good as Jeff’s, I’m posting my progress on my channel lol
Jeff is the type of guy that when he works his calf raises. He works out his whole body
my mom’s quote that stuck with me forever, “You’re never ready for what you have to do, you just do it and that makes you ready.”
@husaan shabendri yeah motivating to leave the family
@husaan shabendri yeah motivating to kill myself
@Max Lee exactly
@Sooner Born I’d say you’ve come quite far in your life
@husaan shabendri Hahaha! I’m just kidding! My mother is a good lady who loves me dearly. I let that joke go on long enough. lol
5:27 “No Athlean X workout is complete without”
Me: FACE PULLS… oh
Hahaha same bro, I thought the same
@Jagdeep Singh We were right, just too early lol
He almost had us in the first half
@Mugetsu! THEY HAD US IN THE FIRST HALF I AINT GON LIE
Whenever i think im fit i remember people are doing weighted pullups while i struggle to get over 7-8 at a time
ive been training pullups on and off for 7 yrs and got up to 29 clean form at about yr 3 but i was training for them nonstop for about a yr and was 180 lbs. Im at 17 clean form now but havent been focusing on them at all i think the number is so high at 217lbs because ive been focusing on my rear delts alot lately which ive never done. Its a really important muscle that isnt usually trained enough that helps stabilize the shoulder
I could do 15-20 pullups with barely ever training just recently started training with added weight.
Same boat. I don’t try to lift super heavy often. I don’t see the point to be honest. I’ll opt out of 80% max rep range for a 60ish% and just do a ton of reps. I know I’m not super strong but I do have pretty good muscle endurance and cardio.
@Tommi Lasarov damn man Idk how that happens
‘My favourite is Angel and Devil”
Face pull: “am I a joke to you?”
Damn
Anyone else see the pure joy in his eyes when he introduced face pulls?
I didn’t watch the whole video yet. However, I’m gonna take this as my now-on weekly training plan because yes
I’m having that “Jeff is reading my mind” moment we all get every now and then. Was just thinking about changing my PPL routine and this comes up in my feed.
You can’t just hit us with the pull workout now we need the push and legs portion lmao
100% Jeff was saving this series for days when he wasn’t sure what to upload