This best science-based pull workout is part of a push, pull, legs (PPL) routine by pro bodybuilder Jeff Nippard.
If you haven’t checked them out already, you can follow the full push portions of the workout below:
- The Best Science-Based Push Workout (Chest, Shoulders and Triceps)
- Best Chest, Shoulders and Triceps Push Workout (part 2)
- Best Science-Based Leg Workout for Hamstrings, Quads, and Calves
- The Smartest Push Pull Legs Routine
How does the Push, Pull, Legs Program Work?
You can split your PPL training as follows:
- Day 1 – Pull 1
- Day 2 – Push 1
- Day 3 – Legs 1
- Day 4 – Pull 2
- Day 5 – Push 2
- Day 6 – Legs 2
- Day 7 – Rest
As you can see, you’ll be doing each motion twice a week. It is therefore recommended that you alternate exercises or targeted muscle groups. You could structure your training like this:
- Legs 1 (Quad Focus)
- Push 1 (Chest Focused)
- Pull 1 (Lat Focused)
- Legs 2 (Posterior Chain Focused)
- Push 2 (Delt Focus)
- Pull 2 (Mid-Back and Rear Delt Focused)
Best Science-Based Pull Workout
Before you begin the best science-based pull workout, make sure you properly warm up. Jeff Nippard likes to do 2 light sets of 1-arm lat pull-ins to increase blood flow and warm up the lats.
|Eccentric-accentuated lat pulldown||3||8-10|
|Chest-supported T-bar row with band||3||10-12|
|Machine high-to-low row||2||12-15|
|Kneeling cable pullover||3||15-20|
|Snatch-grip barbell shrugs||3||12-15|
|Reverse pec deck superset*||3||12/12|
|Enhanced eccentric EZ bar curl||3||10-12|
|Dumbbell curl tri-set**||2||12/10/8|
* for the first 12 reps do a rear delt dominant reverse fly by keeping the shoulder blades protracted while seating as far back as possible. With little to no rest, switch to get the traps more involved allowing the rear delts to do more work by squeezing your shoulder blades together.
**reverse grip, hammer grip, supinated grip.
This science-based pull workout should be good for intermediate lifters. If you’re an elite lifter, you might want to add a couple of extra sets or include more exercises.
For beginners, remove one or two sets per exercise, especially for the first couple of weeks of training.