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Best Science-Based Pull Workout

Get serious about your training.

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:

Jeff Nippard is a natural professional bodybuilder who shares tips and training programs on his YouTube channel. His video tries to showcase the best way to best scientific way to train quads.

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 WorkoutSource: Unsplash

Read more: How to Build Muscle – Pros and Cons of a Push Pull Legs Split Program (PPL)

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.

ExerciseSetsReps
Eccentric-accentuated lat pulldown38-10
Chest-supported T-bar row with band310-12
Machine high-to-low row212-15
Kneeling cable pullover315-20
Snatch-grip barbell shrugs312-15
Reverse pec deck superset*312/12
Enhanced eccentric EZ bar curl310-12
Dumbbell curl tri-set**212/10/8

* 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.

Read more: Rep Ranges Explained: Learn How to Boost Your Strength and Hypertrophy

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