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Best Science Based Pull Workout To Build Muscle

Sets and reps included.

A push pull legs workout routine is smart if you want to get stronger. Check out the best science based pull workout to build muscle created by Jeff Nippard.

Jeff Nippard is a natural professional bodybuilder who shares tips and training programs on his YouTube channel. In his video below, he details what is the best science based pull workout to build muscle.

Hitting each muscle group of your body twice per week is optimal for growth and so you should incorporate this set of exercises twice every 7 days with at least one day of rest in between them.

The best science based pull workout to build muscle designed by Nippard will focus on strengthening your back, biceps, and rear delts.

Best Science Based Pull Workout To Build Muscle

1. One-Arm Lat Pull-In

  • Warm-up
  • 2 sets of 15 reps each arm

This is a set of exercises to get the lats loosened up before you begin the real workout.

2. Eccentric-Accentuated Lat Pulldown

  • 3 sets of 8-10 reps

According to Nippard, there is no real difference in targeting your lats when you perform the pull-up or the pulldown. So combine both of them. One day of the week, during the pull workout, you utilise the pulldown and the next time choose the pull-up.

Best Science Based Pull Workout To Build MuscleSource: Ketut Subiyanto from Pexels

3. Chest-Supported T-bar Row With Band

  • 3 sets of 10-12 reps

4. Machine High-to-Low Row

  • 2 sets of 12-15 reps

5. Kneeling Cable Pullover

  • 3 sets of 15-20 reps

6. Snatch-Grip Barbell Shrug

  • 3 sets of 12-15 reps

7. Reverse Pec Deck Superset

  • 3 sets of 12/12 reps

For the first set, you do 12 reps of a rear delt dominant reverse fly. With little rest, change the exercise for one that the traps are dominating the movement. Repeat it three times.

8. Enhanced Eccentric EZ-Bar Curl

  • 3 sets of 10-12 reps

9. Dumbbell Curl Tri Set

  • 2 sets of 12/10/8 reps

This is a combination of two sets of three different exercises with different grips each.

The first exercise is the reserve grip, followed by the hammer curl, and then the supinated curl.

So each set is composed of: 12 reps of reserve grip curl, 10 reps of hammer curl, and 8 reps of supinated curl.

Rest one minute before doing the second set.

Read More: The Smartest Push Pull Legs Routine

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