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The PERFECT Pull Workout (PUSH - PULL - LEGS)

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

Zach
Can anyone validly tell me why I should put tricep extensions on my pull day? As far as in why NOT just get a full workout for the muscles your targeting for blood flow and recovery reasons. Why do them on back day when you can just shred your triceps as a whole on push day, properly? He says it-s because they get shortchanged and it-s to add extra volume but why not just get volume on triceps on tricep day and not give this head or that head a workout certain days and then a more full workout on your tricep days just to -get more volume- through the week. Can someone just please explain why it makes sense to get more volume through the week rather than just more volume on that particular day? I-m wanting to learn so this isn-t like written with attitude don-t read it that way, genuinely looking for an answer
reply

athleanx
Pull 1: -
6: 01 List-
1. 1: 48 1 x 5 Deadlifts -80% ORM--Perform 4 warmup sets--
2. 2: 13 3 x 8-10 Chest Supported Row-
3. 3: 07 2-3 x 10-12 DB Pullovers-
4. 3: 48 3 x 8-10 DB High Pull-
5. 4: 25 3 x F Bicep Chin Curls--
5: 08 3 x 10-12 Overhead Tricep Extension--
7. 5: 38 3 x 15-20 Angel and Devils-
Pull 2: -
10: 18 List-
1. 6: 27 3 x 5 Snatch Grip Deadlift -Using weight you can do for 8 reps--
2. 7: 17 3 x 6-8 Weight Pullups -Swith with deadlifts if grip is compromised here--
3. 7: 54 3 x 10-12 Each Arm DB Gorilla Rows-
4. 8: 29 2-3 x 12-15 Staight Arm Pushdowns-
5. 9: 14 3 x 6-8 Barbell Curls--
9: 38 3 x 10-12 Tricep Pushdowns-
6. 9: 52 3 x 15-20 Face Pulls-
-Super set with other marked exercise
reply

Eddy
Pull 1: -
6: 01 List-
1: 50 - Barbell Deadlifts - -1 x 5- (80% of 1RM)-
2: 14 - Chest Supported Rows - -3 x 8-10--
3: 08 - DB Lat Pullovers - -2-3 x 10-12--
3: 49 - DB High Pulls - -3 x 10-12--
4: 27 - Biceps Chin Curls - -3 x F- into --
5: 10 - Overhead Triceps Extension - -3 x 10-12--
5: 39 - Angels and Devils - -3 x 15-20-
Pull 2: -
10: 17 List-
6: 29 - Snatch Grip Deadlifts - -3 x 5- (Leave 2-3 in the tank)-
7: 18 - Weighted Pullups - -3 x 6-8--
7: 54 - Alt. DB Gorilla Rows - -3 x 10-12- each arm-
8: 30 - Straight Arm Pushdowns - -2-3 x 12-15--
9: 15 - Barbell Curls - -3 x 6-8- into --
9: 27 - Triceps Pushdowns - -3 x 10-12--
9: 52 - Face Pulls - -3 x 15-20-
reply

cheryl
Jeff thank you so much for these awesome workouts explained with technique and focus areas. I have benefited tremendously from them since I stopped training with the personal trainer. Once I got caught by my trainer watching your video when he commented that he is your fan too ---. As you know these are apt for men seeking to make gains. Are there some alterations or tips for women (although I do these moves with lower weights, since I-m not an athlete but super focused on gaining strength not so much on volume. I-m looking at becoming more toned with keeping up strength as I approach 50 -. Will continue to follow your work.
reply

Jacob
I have recently taken on a PPL split. How long do you think each session should last? Sometimes at the end I feel like I'm shortchanging myself. Should I go to cardio or do some core? Today I did about a 45 minute session, pull ups, dead lift, bent over rows, lat pull downs, bent over barbell flys, seated rows, and curls. I'm pushing myself with the weight and I don't know why at the end I'm thinking, that's it?
reply

Patrick
I'm curious, why did Jeff change the classic PPL routine to (Pull - Push - Legs - Rest)
instead of changing it to (Legs - Push - Pull - Rest?
In both cases you have time to recover from Deadlifts before the next leg workout.
But I see more recovery advantage in the latter routine.
Eg, not having to lift up dummbbells for triceps exercises directly after a Pull day.
Any thoughts?
reply

Martim
I-m a bit confused. I do push pull legs, yesterday started this workout routine with Push, and he has a bicep exercise on push day, wish I was like ok - I-m training back and biceps tomorrow- but I did it, and now on to my pull day I see he has a tricep exercise, wish I just trained yesterday. where is the rest for this muscles? Can anyone explain this one? Thanks!
reply

Alex
Does anyone else feel that there is not enough volume for the biceps? Similarly with the push workout which I feel like doesn-t have enough work for the triceps. I know there is a bicep exercise in the push day and a tricep exercise in the pull day but I still feel like there isn-t enough volume for either. Let me know if you agree or think I-m an idiot.
reply

Bones
Hey, can someone help me answer this question, regarding the order:
Is it 1,
Pull 1 & Push 1 and the Legs.
(Pull 2 & Push 2 and then legs)
or
Is it 2)
Pull 1 & Push 2 and then Legs.
(Pull 2 & Push 1 and then Legs)
or
Is it 3)
Pull 1 & Pull 2 and then Legs.
(Push 1 & Push 2 and then Legs)
reply

Jiggle
I don't have a massive amount of time on my hands, and i only go to the gym 3 times a week, each day for either push, pull or legs. Would it be ok if I were to switch between pull 1 and 2 with a week break inbetween? Or is it designed to be done with short breaks?
reply

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