The PERFECT Pull Workout (PUSH | PULL | LEGS)
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- Опубліковано 21 вер 2024
- 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.
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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.
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-pull
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
OP
How did i lose tf
Another L
hdf
🥲🥲
Pull 1:
6:01 List
1:48 *1x5* Deadlifts 【80% ORM】【Perform 4 warmup sets】
2:13 *3x8-10* Chest Supported Row
3:07 *2-3x10-12* DB Pullovers
3:48 *3x8-10* DB High Pull
4:25 *3xF* Bicep Chin Curls*
5:08 *3x10-12* Overhead Tricep Extension*
5:38 *3x15-20* Angel and Devils
Pull 2:
10:18 List
6:27 *3x5* Snatch Grip Deadlift 【Using weight you can do for 8 reps】
7:17 *3x6-8* Weight Pullups 【Swith with deadlifts if grip is compromised here】
7:54 *3x10-12 Each Arm* DB Gorilla Rows
8:29 *2-3x12-15* Staight Arm Pushdowns
9:14 *3x6-8* Barbell Curls*
9:38 *3x10-12* Tricep Pushdowns*
9:52 *3x15-20* Face Pulls
*Super set with other marked exercise
Legend! Thanks a lot.
Exercise 4 in Pull 1 is actually a DB High Pull, not chest supported row for a second time. He has it mislabeled in the description. Thanks for the list though!
@@joshw3250 Cycle it. Do Pull 2 on your second pull day.
Doing the lords works
@@joshw3250 one group per day
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.
The mimimimi ist strong with this one.
It's free advice someone is giving out of the goodness of their heart. Yeah, let's go ahead and complain about that...
Lol
@@DeBedschbacher Damn bro, why can't you just take the joke?
@@DeBedschbacher its not that deep
@@tonystark8689 because the whole internet is full of *HILARIOUS* jokes like this one and it sucks the energy out of it.
It is sooo funny I am literally laughing so loud right now that the neighbours called the cops...🤨🤷🏼♂️
Anyone else see the pure joy in his eyes when he introduced face pulls?
YES 🤣
He was so excited it was the purest moment
Save the best for last, they say.
maybe he loves it more than he loves his wife lol
Top 10 Anime wholesome moment
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*
Should we do both on the same day?
@@shaikharbaazarif7126 No, for these you would do one for both of your pull days in the week, meaning if you do #1 on monday, you shouldn’t do #2 until friday or your next pull workout
Bro , saved so much time. You a real one.
The hero we don’t deserve, thank you!
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."
that's actually a great advice
And she belongs to the streets
That is great advice 👏
@@soonerborn7603 but on a serious note, stuff like that could also be motivating
SAN4Q says hi
Jeff the type of guy to take his shirt off when doing calf raises.
Lmfao prob
@@techgeek.123 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
If I had abs I'd take off my shirt. Ever time someone asked me the time if day...if someone asked for directions...when shoe shopping.. When... Lol
@@ironmac10 If I looked like Jeff I just wouldn't own shirts
I'm 67 years old and was an avid muscle trainer until about 7 years ago when I moved to Europe. I found a wonderful gym here in the Black Forest in Germany and decided to get back to my workout routine. Your videos have been invaluable in helping me get back into the swing and, of course, due to my age, I gotta go easy to get back in some sort of decent shape. My daughter has been an inspiration, she's in her mid forties and preparing for a body building contest in Florida. So, long story short, my goal is to get back some of the elasticity and strength I had when I was in my thirties and forties (and most of my 50s) and so glad I found this series! Thank you so much for all your hard work and instructions and now I can look forward to looking and feeling my best well into my 70s and God willing, my 80s!!!
Pull Workout 1:
- Barbell Deadlifts - 1 x 5 (USING 80% of 1RM) (PERFORM 4 WARMUP/RAMP UP SETS) 1:50
- Chest Supported Rows - 3 x 8-10 (takes the low back out of the equation) 2:15
- DB Lat Pullovers - 2-3 x 10-12 (direct lat work) 3:11
- DB High Pulls - 3 x 10-12 (targets the upper back muscles with healthy shoulder mechanics) 3:50
- Biceps Chin Curls - 3 x F 4:27 into Overhead Triceps Extension - 3 x 10-12 5:12
- Angels and Devils - 3 x 15-20 (posterior chain corrective) 5:40
Pull Workout 2:
- Snatch Grip Deadlifts - 3 x 5 (Leave 2-3 in the tank) 6:29
- Weighted Pullups - 3 x 6-8 7:18
- Alt. DB Gorilla Rows - 3 x 10-12 each arm 7:53
- Straight Arm Pushdowns - 2-3 x 12-15 8:29
- Barbell / EZ Curls - 3 x 6-8 9:15 into Triceps Pushdowns - 3 x 10-12 9:27
- Face Pulls - 3 x 15-20 9:53
Thanks!
Thanks for writing that up!
any recommendations on rests between sets?
Thanks
Thanks man!
I did Pull#1 this morning, and I'll start with some preliminary info. I've never done a PPL split. I lift regularly though I've never done deadlifts, so some research into proper form was necessary. Here are some considerations:
1. Took me 55 minutes with approx. 1-1:30 between sets, and taking about 3-5 minutes between exercises.
2. I found the chest-supported rows a lot easier to manage with dumbbells instead of a bar.
3. This wore me out pretty good, so I'm hoping these workouts will help my endurance. Had to sit on the bench for a while afterwards.
4. Don't do this within 2 hours of eating. The Angels/Devils almost had my lunch coming up.
5. 12 hours later, I'm already sore af, but in all the right places (except arms.)
6. Looking forward to Push#1 tomorrow.
So far, I like it.
It's Monday today so I'm switching to the perfect workout hope it works out for me, thanks for the info!
'My favourite is Angel and Devil"
Face pull: "am I a joke to you?"
Damn
I was thinking that he is going to mention face pulls
I've had to formulate my own push/pull/legs workout based on his advise and this makes it SO MUCH easier to literally exist. I cannot adequately emphasise how grateful I am for this dude🙌🏾
Jeff, i can’t thank you enough for what you do and all the free content you put out. You’re a good man
Someone please please explain what is pull 1 and pull 2?
How does it work?
Do i have to do both 1&2 on the same day?
Or should I pick one and do?
Or should I do pull 1 on one day and pull 2 on another?
@@sdawg573 cycle them: pull1 push1 legs rest day
pull2 push 2 legs rest day
Rinse and repeat
Hey how many reps do you do in the 4 set of warmup deadlift
@@AsadKhan-ch1je I'd say 3 to 4 would suffice. Most important is doing them to check your form because the perfect form is very very important for deadlifts. Jeffs made a dedicated video on it do check it out
Same
Pull 1
1:50 deadlift
2:16 chest supported row
3:09 dumbbell pullover
3:50 dumbbell high pull
4:27 bicep chin curl
5:13 overhead tricep extension
5:41 angels and devils
Pull 2
6:30 Snatch grip deadlift
7:20 weighted pull up
7:56 dumbbell gorilla row
8:31 straight arm push down
9:16 barbell curl
9:34 tricep push down
9:54 face pull
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
Do you do both 1 and 2 in the same day?
@@Kaygee4567 no
5:27 “No Athlean X workout is complete without”
Me: FACE PULLS... oh
Hahaha same bro, I thought the same
@@JagdeepSingh-tm9fc We were right, just too early lol
He almost had us in the first half
@@mugetsu7693 THEY HAD US IN THE FIRST HALF I AINT GON LIE
My disappointment is immeasurable and my day is ruined
100% Jeff was saving this series for days when he wasn’t sure what to upload
I like dumbell pull up
There may come a day...
Make no mistake Jeff makes no mistake
Bro I’ve been waiting for this this whole year so shutchu b*tch *ss up & quit whining
Well you have 3 subscribers and he has over 11 million. So there’s that.
Bold of you to think I can put extra weight on my pullups.
I add weight to uplift me... - _-
Yea, I don’t have a weight belt either
@@Lee-os1if you can tuck a dumbbell between your feets, but a weight belt is a good purchase!
Can’t even lift my own bodyweight.
@@Lee-os1if I have a dog belt that I pass through the weight and wrap around my waist
Jeff, the fact you give us all this content for free is incredible. Thank you good sir! Proud to have your programs as well 🤘
Thanks for being a loyal subscriber gang,where ya at?
empty again...
I have fewer than 1 friend in the World. That's right. Everybody disses me for making bad videos. I think they are perfect though. Who is right? My dissers or me? Which side are you on, dear nar
I'be been trying since 2018, Idk why I even try anymore 😂
@@Mapledpa por el puro gusto de no ganar nada bro
@@adrianquintanar5442 jaaaja, asi es. Ya es mecánico poco menos.
Pull 1
1:48 Peso muerto: 1x5 (4 series warmup)
2:16 Remo banco inclinado: 3x8-10
3:09 Pullover: 2-3x10-12
3:49 DB high pull: 3x8-10
4:28 Curl biceps en barra: 3xF
Pull 2
6:29 Peso muerto agarre amplio: 3x5
7:17 Dominadas abiertas: 3x6-8
7:54 DB Gorilla Rows: 3x10-12
8:30 Pushdowns: 2-3x12-15
9:15 Curl c/ barra: 3x6-8
9:53 Face Pull: 3x15-20
Do I do pull 1 then pull 2 the next pull day?
@@willebrom3139 no you do it on the next pull day.
@@willebrom3139 nah you go push 1, pull 1, legs, (optional rest day), push 2, pull 2, legs, rest day
@@edwardgukasyan4117 thats literally what he said lol
So happy I found this guy. He is an excellent teacher of all these exercises. But what makes his videos so GREAT is when he shows you how to do the exercise you can literally see the muscle group he is using and how it flexes. He is so cut you can see every muscle in his body and you can actually see what it is doing to your body. I am about to start his push pull legs workout. This the BEST training video I have used on UA-cam except for the 1 that got me started Taebo.
Ever since I started working out (about 1.5 months ago) I’ve wanted a PPL Split from THE MAN himself so badly. I follow all his advices to the best of my ability but I felt that something was lacking and it was my workout split and the exercise choices. I considered getting a trainer but I jumped with joy when I saw this video as it’s gonna save me a lot of money and give me high quality advice.
Thanks a lot Jeff.
2014 i had a 100mph motorcycle crash. Your videos and compassion for your trade have helped me get my life back. You are an amazing healer and im infinitely grateful 🙏
Just did my first AthleanX pull workout yesterday and my whole back is feeling it this morning. Great job! 💪💪💪
Do you know why its only one or two bicep workouts?
@@ario3730 Same question
@@ario3730 you’re working your biceps in many of the other reps as a secondary muscle 🫡
@@alaingonzalez9282 if u beat the hell out of ur bicep by doing many exercise u won't be able to perform exercise on the next day and only one exercise in which u give ur best is enough for ur 💪
I dont get it? Do you have to do pull workout 1 and 2 on the same day or workout 1 on the first pull day and workout 2 on de second pull day.......Or do you need to chose one for both pull days?
In my 3rd PPL cycle. WOW it is so much harder than it looks on paper and I am seeing gains after almost a year of slow gains with “Bro” workouts. Jeff is the man!
Whenever i think im fit i remember people are doing weighted pullups while i struggle to get over 7-8 at a time
I'm right there with you, we just gotta keep going and we'll see our results 👍
being able to do 6 or 7 pullups means being stronger than about 90% of the population
@@diegomarteen 6 or 7 then maybe you're in the top 20 percent of people able to do that many pull-ups and more
@@diegomarteen not good enough. Too many are doing the weighted version, I need to get there too
I can't even do one pull-up lmao
How long did it take until you were able to do one right from when you started working out
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.
3 years began working out in the gym. I didn't had any knowledge about fitness. Besides, some of my muscles were way stronger than others because of the fact that I play volleyball in the second league in the Netherlands. The hardest part for me was that I wasn't able to do a pull-up. Eventually I quit working out because of several reasons.
3 months ago I started my fitness journey again after a one and a half year break. This time I used this PPL scheme. And I wished I used this sooner. My volleyball practices are going better then before (haven't played a match yet due to off-season). Also, 2 says ago I did my first pull-up ever! Yesterday and today I was able to do 3 in a row!!
I'm so glad that I found this workout regime! Thanks Jeff!!
For my reference:
Pull 1:
6:01 List
1:48 1x5 Deadlifts 【80% ORM】【Perform 4 warmup sets】
2:13 3x8-10 Chest Supported Row
3:07 2-3x10-12 DB Pullovers
3:48 3x8-10 DB High Pull
4:25 3xF Bicep Chin Curls*
5:08 3x10-12 Overhead Tricep Extension*
5:38 3x15-20 Angel and Devils
Pull 2:
10:18 List
6:27 3x5 Snatch Grip Deadlift 【Using weight you can do for 8 reps】
7:17 3x6-8 Weight Pullups 【Swith with deadlifts if grip is compromised here】
7:54 3x10-12 Each Arm DB Gorilla Rows
8:29 2-3x12-15 Staight Arm Pushdowns
9:14 3x6-8 Barbell Curls*
9:38 3x10-12 Tricep Pushdowns*
9:52 3x15-20 Face Pulls
*Super set with other marked exercise
Chin Pull Ups are one of my favorites. In Calisthenics I find biceps training with bodyweight pretty difficult, but I love this exercise.
As someone who focuses on calisthenics and uses weights as a supplement to that, I agree! I started to incorporate Pelican Pushups on gymnastic rings and Suppinated Grip Back Lever Pulls to my Pull days and it definitely positively affected the growth of my biceps!
Pull day is tomorrow, perfect timing!
same!!! it’s mad
Same here. Wow what a trifecta!
What‘s wrong with you guys!? Tomorrow is Monday aka international chest day. You can’t just ignore facts, disrepect tradition and do whatever you like!
My pull day was yesterday, bad timing...
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This split is kicking my ass, no lie... thanks Coach Cavalier.
This inspired me to go get some free weights to try to find my 1RM in deadlift, 126 pounds right now, it isn't much to people who have been doing this for awhile, but, I am only 6 months into my weight lifting life (never having lifted weights before, because I am a small person [5'8" and weighed 150 pounds until depression took over and I turned into a 300 pound 5'8" guy up until 6 years ago lol, I am now 212.2 pounds, going through a cutting phase to hopefully get to 200 by August!] I didnt go through sports in school). I was terrified of Squats and Deadlifts, because I was afraid of hurting myself (still am to a degree), but along side this channel from forever ago, I learned how to do these exercises.
I just did pull 1. The high pulls are an absolute game changer. Made me realize how much my upper back is lagging behind everything else. Looking forward to the push and legs videos
Are we supposed to do pull 1 and pull 2 on the same day?
@@shaikharbaazarif7126 no, alternate pull 1 and pull 2 for your pull days
In your experience how long did does this work out take - assuming a 1/1.30 min rest between sets
Why am I watching this for free???? 😭😩 We don't deserve you jeff! Thank you 🤘🙏
This is premium content!
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
@@ido172 Same here. It's weird.
Literally same
Imagine it was figuratively..
I'm waiting for the PUSH workout and the LEGS workout!
We need that push
same here...
Hopefully tomorrow 🤞
I feel like we will have to pay for those
Same here
Jeff uploads good content for free.
Meanwhile all the trainers- "ah shit..Here we go again"
PULL 1
1.Barbell dead lift : 1:48
2.Chest supported row : 2:18
3.DB lat pullovers : 3:10
4. 3:53
5. Bicep chin curl : 4:30
6. over head tricep extension : 5:11
7. Angles and devils : 5:42
PULL 2
1. snatch grip dead lift : 6:33
2. weighted pullups : 7:13
3. DB gorilla rows : 7:56
4. straight arm pushdown : 8:32
5. barbell curl : 9:12
6. Tricep: 9:35
7. Face pull : 9:55
Once you start following Jeff, you simply forget everyone else. Thank you Jeff!
JEFF, YOU HAVE NO IDEA HOW MANY YEARS I HAVE WAITED FOR YOU TO RELEASE THIS.
Jeff's videos get an instant like before I even watch the video. The dude always puts out epic content.
I can't believe we get this for free... thank you swole Jesus🙏💪
If something is for free, you are the product ;)
I am a 61 year old man and an avid fan of Athlean X. I very much enjoy the Perfect series and the step-by-step plans. I do not have a trainer, so being able to follow plans that a person can trust to not harm the body is quite beneficial. Thanks, Jeff!
I’m 17 and I’m a avid fan of dale fedorchuk
I hope viewers realise how high quality this video is!
After following this PPL split for 3 months now, I just hit a personal all time goal: deadlifting with the largest plates!!!! I’m so pleased:)
Thanks Jeff❤️
I'm excited to post something similar soonish. I recently returned to weightlifting, and even more recently, discovered Jeff! So I started his PPL today with PUSH 1, and I can tell I am def sore in places I am not usually sore. Guy knows his shyt, that's for sure.
Congrats on your goal.
I need help ...do you do 1 workout and then 2 on the same day
@@tepoztlitlacatl634 Why would he name it Pull 1 and Pull 2 if you do it on the same day? it's obviously on different day and you alternate between two workouts
@@nomnomyourmom been doing this for weeks now thanks for update
We have been waiting for this split for a while! Thank you, Jeff!
Man I know!!!
Is it working?
Man I feel like everyone looking at me doing this chest Supported Row. But I trust the process channel hasnt failed me yet.
Don’t pay attention to what anyone else thinks of you. Just focus on yourself and keep grinding
I feel like people looking at me doing 7:54
Yeah I got told off for doing it by gym staff
If you go to a powerlifting gym, they actually have a station only for that. They put a hole in the bench so your face can poke through and a special T-bar.
I got a iso lat row at the gym. The supported row wasn't giving me the isolation as I wanted so I used that instead. Also I can't get the angle right toniso the back that machine helped me get the mind muscle connection.
It's CHRISTMAS, so time to light up my back like a Christmas tree!!🎄
We need a 22 day get bigger calves workout
Agreed. I know he's covered calves in a couple vids. But, I am finding I pretty much do the same couple calf exercises on leg day, there's got to be others than the weighted calf raises..
@@stagbeetle195 seated calf raises putting 45s on your legs while you sit on a bench. Very good for the outer calves. Also for weighted calf raises, go slow on the negative part of the movement and stretch at the bottom for a few seconds. Occasionally do sets of 40-50 on calf raises to fatigue them before you finish your workout. Hope that helps
Jeff trains his calf rarely
Honestly, I have gained significant calf strength just by jumping rope for 6 years. I would suggest you start on that, then you would be amazed as to how much more you can do weighted calf raises.
@@navers87 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.
When face pulls weren't the corrective in the first workout, I actually fell back on my chair
Ditto!
I recently tore a muscle in my back that was hell for a week.. all because I’ve been neglecting my upper body over my legs and really haven’t had good knowledge on how to execute my workouts. So I’m super happy to follow this and give it a go and hopefully no more injuries. A lot of your videos have helped with my recovery this week and Now I’m able to do 3lbs today and a few days ago just holding my phone was difficult so thank you for all the knowledge you put out!
Am i the only one checking back every 8 hours to see if he uploaded the push and leg videos 😰
legit i did this pull workout on sunday and im waiting for the rest!
Me too ion even know why he uploaded pull first😩made me think at least push was out before it
You and me, and all of us brother
Its taking him to long now, i want to go on with the training
You are not alone bro! I did pull 2 instead of my usual pull and I freaking loved it! I’m currently looking at my upcoming push workout with absolute disgust. Hurry up Jeff!
0:58 Both routines follow the same pattern of push-pull-legs-rest-push-pull-legs. It's just a matter of how you arrange your workout days within a two-week timeframe. So, they're essentially the same in terms of muscle group targeting and rest. If you don’t understand think about it again ❤❤
These workouts have really filled in the gaps in my training. Thank you, from a longstanding 'viewer'
This is a really good workout video as I can do most of these with the bench, barbell, bands, and rack I just bought. Thank you Jeff!
Someone please please explain what is pull 1 and pull 2?
How does it work?
Do i have to do both 1&2 on the same day?
Or should I pick one and do?
Or should I do pull 1 on one day and pull 2 on another?
@@sdawg573 pull 1 one day pull 2 later in the week. He explains how you should in the beginning of the video.
The video we’ve all been waiting for😍😍
Absolutely
This free content is GOLD!! I’ve moved through all the perfect and 100 workouts and now you add a PPL. Can’t thank you enough Jeff, your programs have given me gains I never thought possible.
How any minutes rest in-between sets and then each exercise should you been having
I was just looking for pull and push workouts and all of a sudden I get this notification Jeff always here
Literally same here
5:46 This is how Yujiro got his devil back
This the perfect workout I've been waiting for 😩 it's been long overdue jeff. Thank youuuuu
I started this workout about 6 weeks ago and I'm definitely seeing gains, especially around the arms. I've never had good biceps and now they are looking bigger. Thanks Jeff!
Wasn't planning on slaying myself yesterday but as soon as I saw this video I went to the gym and hooooo boy am I feeling it today. Great stuff! I NEED those push and legs videos!
I needed this video, but just the bodyweight version
If jeff makes that. He'd have a statue built for him
True if anyone has recommendations for alternatives for each it would be appreciated
same
@@User9681e this is what I’m doing
Inverted row 3x5
Scapula pull-ups 3x5
Chin-ups 30 reps don’t do sets just complete 30 clean chin-ups
Increase the number of chin-ups each workout by 1 so next workout do 31 and the next 32 and keep going until pull-ups are easy. And then after a few months when you can do multiple pull-ups. Add a weighted vest and increase weight every time you hit 3 sets of 8 chin-ups with good form.
Also don’t forget to add a rep every workout to Both the scapula pull up and the inverted row and then when you hit 3x8 on each do them both weighted and add weight gradually like with the chin up.
Great info! Was waiting for this for so long. I would love to see the completion of the Resistance bands series. Keep up the good work!
I’ve been waiting for this for a while
Same. There’s plenty of push and legs all over UA-cam but not a lot of pull
Same
Same
Same
Is it working?
Jeff, ATHLEAN-X Team, thank you guys the first set of perfect workout videos changed my life. With Gyms open again and since I’m not on the front line healthcare worker anymore I’m going to be sure to come back to this series all year.
Ive been following this program for 8 weeks and it has really helped me alot. Im going to continue it for 8 more weeks and then make some modifications to switch out some of the isolation exercises. Thank you for everything you do for the fitness community and don’t listen to the haters trying to get views off of your name 💯
How was the second 8 weeks ?
@@abdeldjouadi they were great, i ended up getting set back cuz i got covid, but i have one week left now and I’m gonna move on to a whole different program: “stonglifts 5x5” to continue to challenge myself. My favorite workouts were PULL 2 of this program because it was the most challenging. I injured myself doing the overhead press & the lat pullovers, but once I worked on my technique they seemed to be one of the most effective movements. R u following this routine?
@@KingZahi I am not actually , Iam going to gym for 6 month consistently 5days a week , i trained with a chest triceps/back biceps/legs and shoulders / chest triceps/back and biceps programs , I can bench 220lb and squat 240lb and deadlift 290lb ,. It is just that i think that now iam confused about what program should i follow for aesthetics but being somewhat strong .
@@abdeldjouadi wow you’re doing great bro! They say its good to switch up your routine every 2-3 months. I would say jump on something different like a powerlifting program for 1-2 months and then do this push/pull/legs routine because its very similar to what you’re already doing. As long as you’re progressively overloading you will not loose any strength so I wouldn’t worry about that. For Powerlifting programs i like “Stronglifts 5x5” and “MAPS Anabolic” for aesthetic i like this “push/pull/legs” and “MAPS Aesthetic” but u have to pay for the MAPS programs, but they are worth it
@@KingZahi thank you for the advices , i appreciate it , . I pray for ur best my guy .
Jeff many of us are fasting this Ramadan! Can you go over some stuff explaining when the best time to workout would be, type of workouts to do/avoid, what type of foods to eat/avoid and when to eat them for maximum efficiency???
rt
I dont think jeff is muslim man...
@@ivvan497 i don't think you have many brain cells
@@ivvan497 🤦♂️
@@MuhammadKhan-bw1tg more than a muslim thats for sure... Then again, that's not really an achievement lol...
Can’t wait for the rest of the series literally checking daily. Outside of this I’ve followed some advice for lower back pain and ankle pain which has been spot on so he definition knows his stuff. Jeff big fan keep it up mate 👍 first time commenting anyone I’m on UA-cam.
Someone please please explain what is pull 1 and pull 2?
How does it work?
Do i have to do both 1&2 on the same day?
Or should I pick one and do?
Or should I do pull 1 on one day and pull 2 on another?
Can’t wait for push and legs series!!!
Jeff you are the best. I started following you I'm January and it has changed my life
Love these step by step plans! I just woke up today thinking I needed to change my routine to get back into working out, and I saw your PPL program on Facebook and I rushed over here to get my notes ready! Thank you!
So its been 4 months...hows it working out for you?
@@dominalgenesis did u try it?
How’s it going?
Hasn’t gotten off the couch yet 🤦♂️
Been doing this workout for 2 months. Made stupid amount of gains it’s ridiculous. Thanks Jeff.
When did you alternate between pull 1 and 2? Once a month? Every 8 weeks? Or every other workout?
@@Maudibert1 every other workout, I had to substitute similar exercises for some of them just because of lack of equipment or my own capability due to past injuries. It’s by far not an easy program, people that say it’s easy are simply not pushing themselves to max capacity. Don’t take it lightly, you will definitely make HUGE amounts of gains if done correctly and you eat properly. Hope that helps!
Pull 2: 6:13
To build more muscle on the rest of your upper body, I have the PERFECT push workout for you here => ua-cam.com/video/HE45jVN7XKM/v-deo.html
I would absolutely love to see another updated different playlist for PPL, just to have something to switch between every several weeks or so. Love your vids man!
I tried both workouts, loved them! Can’t wait to see what you have reserved for the Push and Legs workout 🤩
Thank you, Jeff! I've loved your workout videos for the past year. I'm super excited to try the push pull legs series!
Step by step plans are phenomenal. The gains are alive.
My man Jeff, Legs can come later because quality squats with good posture can pretty much take care of that, but we need that PUSH lesson video!
Pull 1 - 6:05
BB deadlifts
Chest supported rows
DB lat pulldowns
DB high pulls
bicep chin curls or overhead tricep extensions
angels and devils
Pull 2 9:42
Snap crip deadlifts
weighted pullups
alt db gorilla rows
straight arm pushdowns
burbell ez curls or tricep pushdowns
We love you Jeff, you're doing amazing work. Thank you!
Thank you so much for this PPL series, Jeff. I have terrible rotator cuff issues, and these workouts for the upper body give me the most relief I ever get. Thanks again!!!
Just did this workout and I'm now being carried out of the gym in a bucket. Awesome - cheers Jeff, love it!
Been doing full body workouts for a while now. Looking forward to trying these out. Always good to switch it up.
Give us the LEGS workout now Jeff so I can complete the Trifecta!!
Never clicked on a video so fast
I hope he releases the push part tomorrow, otherwise I'm screwed.
looks like you were screwed. a week later and I am screwed tomorrow because I started this morning lol.
@@WestWrestling06 lmao same
@@enzoconstantinoromo364 Jeff is punishing us for not doing enough face pulls lol.
Have u seen any results cuz I had
@@SAHILP00 I have. Started it 3 weeks ago.
Was hoping the corresponding push workout would be release the next day lol
What about it tho ?
Still waiting 😪
Still waiting pain
Yh thought it would be out on Monday
I know jumped the gun and did the pull 1 can’t believe they weren’t all released together.
Performed this workout and my upper back, specifically upper lats, teres major; minor, rear delts, you name it, they're still dom'ming now. This workout is worth it's weight in gold
Jeff, your videos are the highest quality fitness on UA-cam I've come across. If you could do a Push/Pull/Leg routine split with just bands, that would be the most amazing thing to hit homes since your bodyweight stuff!
You can’t just hit us with the pull workout now we need the push and legs portion lmao
Hang tight baby
Me too I have also been waiting for 3 days for perfect push and legs
Thank you Jeff for posting this content for free. The community really appreciates you!
Bruv, my arms are so pumped from the chin-up - Tricep super that I can barely get my arms around for the angle/devil. Absolutely destroying me here Jeff - much appreciated.
Alright, im quite happy i came here because ive never heard of angel's and devil's, so ill try this on my next pull day. The only thing im missing now is a pull exercise that requires absolutely no equipment. Kinda of like Push Up's, but for pull day. I dont have a pull up bar. If you can think of something other than invest in a pull up bar; preferably calisthenics exercise; ill be glad to look it over! Thanks!
If you want additional volume for your arms why not just do an Arms Day after your Leg Day? I did that and found it very effective. Or just do two isolation execersizes for biceps on pull day and two tricep execersizes on push day, which is what I'm doing now. This way your bis and tris get all the rest they need and the additional volume. I've been doing a PPL A and PPL B like this for a while, but now with 3 chest focused execersizes, 2 shoulder, and 2 tricep execersizes on Push day and a similar thing for pull and legs, with Legs A being more quad focused and Legs B being more Hams focused. I've been pretty happy with what I've come to now. I don't see the need for doing all these bi-tri supersets when you could just do them on the day they are typically done.
Jeff is getting SOO creative with the EXERCISE NAMES 🤣🔥
I didn't watch the whole video yet. However, I'm gonna take this as my now-on weekly training plan because yes
I am so pumped for this