The PERFECT Pull Workout (PUSH | PULL | LEGS)

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.

[@athleanx]

*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…

[@ToxicToper]

OP

[@mastersadokios9541]

How did i lose tf

[@chrisl1747]

Another L

[@piotrgaecki551]

hdf

[@lucascarneiro2101]

🥲🥲

[@lifetime_chronic_insomniac5603]

Jeff the type of guy to take his shirt off when doing calf raises.

[@techgeek.123]

Lmfao prob

[@lifetime_chronic_insomniac5603]

@@techgeek.123 just tryna get my v taper half as good as Jeff's, I'm posting my progress on my channel lol

[@laf0106]

Jeff is the type of guy that when he works his calf raises. He works out his whole body

[@ironmac10]

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

[@iansteer8634]

@@ironmac10 If I looked like Jeff I just wouldn't own shirts

[@shaelmurthy7802]

Anyone else see the pure joy in his eyes when he introduced face pulls?

[@Abbottude]

YES 🤣

[@Jo_876]

He was so excited it was the purest moment

[@johnisaiahdaniellayug1606]

Save the best for last, they say.

[@murrayjohn5047]

maybe he loves it more than he loves his wife lol

[@rajeshxh]

Top 10 Anime wholesome moment

[@skensy629]

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

[@eneskuru4973]

That’s what I always want to see in comment section, thx mate

[@ahkreacts6836]

I got a question we supposed to do these back to back or we alternate week to week

[@skensy629]

@@ahkreacts6836 I just do PUSH 1, PULL 1, LEGS, PUSH 2, PULL 2, LEGS

[@ahkreacts6836]

@@skensy629 that’s what I was doing thx 🙏🏾 went through the vid and thought I was doing it wrong and was supposed to combine into 1 day

[@jameswong4837]

@@skensy629 I feel like pull 1 and pull 2 are split up to allow you to optimally rest and work the full back when doing two sessions in one week. Do we lose that impact if we are splitting the two sessions over two weeks?

[@chammey8545]

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.

[@DeBedschbacher]

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...

[@manu-singh]

Lol

[@tonystark8689]

@@DeBedschbacher Damn bro, why can't you just take the joke?

[@devinotero1798]

@@DeBedschbacher its not that deep

[@DeBedschbacher]

@@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...🤨🤷🏼‍♂️

[@Sarx88]

'My favourite is Angel and Devil" Face pull: "am I a joke to you?"

[@SagarSharma-ng8qv]

Damn

[@sehajaneja7572]

I was thinking that he is going to mention face pulls

[@MetalDavidRulez]

Bold of you to think I can put extra weight on my pullups.

[@laoren_HK]

I add weight to uplift me... - _-

[@Lee-os1if]

Yea, I don’t have a weight belt either

[@TheEnvy44]

@@Lee-os1if you can tuck a dumbbell between your feets, but a weight belt is a good purchase!

[@poltronafrau]

Can’t even lift my own bodyweight.

[@quinnheller1113]

@@Lee-os1if I have a dog belt that I pass through the weight and wrap around my waist

[@EddyHD]

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*

[@shaikharbaazarif7126]

Should we do both on the same day?

[@callmemobile5956]

@@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

[@urzua1]

Bro , saved so much time. You a real one.

[@thegoatstrangler]

The hero we don’t deserve, thank you!

[@LivingALifeOfAbundance]

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."

[@mangutero12]

that's actually a great advice

[@andrewvincent89]

And she belongs to the streets

[@abdullahbrum]

That is great advice 👏

[@husaanshabendri4331]

@@soonerborn7603 but on a serious note, stuff like that could also be motivating

[@goofydavid100]

SAN4Q says hi

[@Xerlocke]

5:27 “No Athlean X workout is complete without” Me: FACE PULLS... oh

[@JagdeepSingh-tm9fc]

Hahaha same bro, I thought the same

[@Xerlocke]

@@JagdeepSingh-tm9fc We were right, just too early lol

[@mugetsu7693]

He almost had us in the first half

[@Abbottude]

@@mugetsu7693 THEY HAD US IN THE FIRST HALF I AINT GON LIE

[@IWantToStayAtYourHouse]

My disappointment is immeasurable and my day is ruined

[@victoroverby2093]

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 KZbin except for the 1 that got me started Taebo.

[@dali_hemingway2197]

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!!!

[@XxWANTEDxX88]

Jeff, the fact you give us all this content for free is incredible. Thank you good sir! Proud to have your programs as well 🤘

[@sundarpl6777]

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🙌🏾

[@devanhorton]

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

[@user-hh2sr8tx1k]

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.

[@muhkkashy177]

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!

[@matthewcallaway5223]

Jeff, i can’t thank you enough for what you do and all the free content you put out. You’re a good man

[@sdawg573]

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?

[@TebowTimeUmad]

@@sdawg573 cycle them: pull1 push1 legs rest day pull2 push 2 legs rest day Rinse and repeat

[@AsadKhan-ch1je]

Hey how many reps do you do in the 4 set of warmup deadlift

[@Sweatcheck69]

@@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

[@matthewede7282]

Same

[@RishGameplays]

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

[@jamesberesford7310]

Thanks!

[@johnd3813]

Thanks for writing that up!

[@jonzheng7074]

any recommendations on rests between sets?

[@ethanjanuarie153]

Thanks

[@adnankashalo1409]

Thanks man!

[@mikesrosen]

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!

[@rochellebartschi151]

Thank you, Jeff! I've loved your workout videos for the past year. I'm super excited to try the push pull legs series!

[@mohammadashour6044]

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!

[@cherierussell5572]

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!!!

[@xxchlorinedrinkerxx5438]

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

[@Kaygee4567]

Do you do both 1 and 2 in the same day?

[@danjol607]

@@Kaygee4567 no

[@tmarks2562]

Whenever i think im fit i remember people are doing weighted pullups while i struggle to get over 7-8 at a time

[@Nacattakk777]

I'm right there with you, we just gotta keep going and we'll see our results 👍

[@diegomarteen]

being able to do 6 or 7 pullups means being stronger than about 90% of the population

[@utkarshaggarwal1631]

@@diegomarteen 6 or 7 then maybe you're in the top 20 percent of people able to do that many pull-ups and more

[@CaptainReilly99]

@@diegomarteen not good enough. Too many are doing the weighted version, I need to get there too

[@X3n0n182]

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

[@narwhalgaming8193]

Thanks for being a loyal subscriber gang,where ya at?

[@optimisticoutreach1236]

empty again...

[@AxxLAfriku]

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

[@Mapledpa]

I'be been trying since 2018, Idk why I even try anymore 😂

[@adrianquintanar5442]

@@Mapledpa por el puro gusto de no ganar nada bro

[@Mapledpa]

@@adrianquintanar5442 jaaaja, asi es. Ya es mecánico poco menos.

[@sgegutz1]

Thanks for the video Jeff! I really appreciate it. You're a magnanimous person and it doesn't go unnoticed.

[@zeshanhm]

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.

[@neelanjanbanerjee5869]

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.

[@regmemer9198]

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.

[@andyccahill]

Thanks so much for this series! Your breakdown of the exercises along with your demos really helped me feel confident going into the gym for the first time.

[@franciscocostas1632]

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

[@willebrom3139]

Do I do pull 1 then pull 2 the next pull day?

[@edwardgukasyan4117]

@@willebrom3139 no you do it on the next pull day.

[@ewanbird1847]

@@willebrom3139 nah you go push 1, pull 1, legs, (optional rest day), push 2, pull 2, legs, rest day

[@zackery5678]

@@edwardgukasyan4117 thats literally what he said lol

[@jamesb7290]

This is fantastic. Thank you. Looking forward to the rest of the series.

[@mumenbishawi9268]

Thank you Jeff for posting this content for free. The community really appreciates you!

[@uspatriot3712]

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!!

[@MunitionsDudTester]

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!

[@jamierenfert8358]

These workouts have really filled in the gaps in my training. Thank you, from a longstanding 'viewer'

[@joneymujar9854]

This the perfect workout I've been waiting for 😩 it's been long overdue jeff. Thank youuuuu

[@mohammedyassen2364]

Thank you for this amazing schedule and guides

[@freekvanvliet9093]

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!!

[@Ciecle1]

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.

[@gunsnroses227]

We love you Jeff, you're doing amazing work. Thank you!

[@johnnystob4037]

thank you for making these PPL videos. it’s exactly what I need.

[@theolfactoryzone]

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!

[@dominalgenesis]

So its been 4 months...hows it working out for you?

[@epic193]

@@dominalgenesis did u try it?

[@benmanton9328]

How’s it going?

[@hawks70james20]

Hasn’t gotten off the couch yet 🤦‍♂️

[@ChrisZona23]

i was literally starting to write a workout when this came up

[@ido172]

I always feel like Jeff reads my mind with the videos he uploads

[@gwzrd5675]

I just did pull workout today. Think I am gonna do another one tomorrow

[@somepolishdude9853]

@@ido172 Same here. It's weird.

[@godspeed646]

Literally same

[@RRSmurf]

Imagine it was figuratively..

[@JB-bc9nm]

Excellent workouts! I'm already seeing gains! Thank you Jeff!

[@JohnDoe-lp7sf]

Can’t wait for push and legs series!!!

[@thumpercadence9735]

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 🙏

[@ryanrs7]

I am so pumped for this

[@jonathancortis667]

Just did my first AthleanX pull workout yesterday and my whole back is feeling it this morning. Great job! 💪💪💪

[@ario3730]

Do you know why its only one or two bicep workouts?

[@alaingonzalez9282]

@@ario3730 Same question

[@MylesChing14]

@@ario3730 you’re working your biceps in many of the other reps as a secondary muscle 🫡

[@vickyjha9084]

@@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 💪

[@JLEEMKER]

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?

[@raznaldo25]

Jeff thanks for your efforts in making the video. I have started using the PPL program with rests in between and I feel really good! Thanks again.

[@ssjne0881]

I tried both workouts, loved them! Can’t wait to see what you have reserved for the Push and Legs workout 🤩

[@MrAdam-dh6kx]

Jeff's videos get an instant like before I even watch the video. The dude always puts out epic content.

[@germanenglishengineer2054]

Been doing this training for four months. Awesome. Bought curl bar finally to grow biceps and triceps together. Before got away with 3 point planks and gorilla rows for similar range in motion.

[@speedkilla2303]

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!

[@sdawg573]

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?

[@timwilkinson4195]

@@sdawg573 pull 1 one day pull 2 later in the week. He explains how you should in the beginning of the video.

[@paulgrant3438]

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 KZbin.

[@sdawg573]

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?

[@williamparrish2436]

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!

[@markymark8365]

Loving these workouts Jeff, in particular the fact the volume is not too high. I really can complete within an hour 💪🏾💪🏾

[@josephmoore7403]

So many great choices... And love the balanced arrangement and rep ranges. I do have to have wide lat pull downs somewhere in my pulls though.

[@thestructuresguy8355]

We have been waiting for this split for a while! Thank you, Jeff!

[@ryanrs7]

Man I know!!!

[@joshjmp4382]

Is it working?

[@russking7671]

Hey Jeff, I Absolutely Love the Step by Step Programs. They’re a great way to ensure proper execution of the exercises with the maximum benefit while learning how and why to do them that way. Keep up the Awesome Work!👍

[@stephenchooquan109]

Jeff you are the best. I started following you I'm January and it has changed my life

[@awaara24]

This is the video we needed, not the video we deserved. Thank you Jeff

[@katzmandude]

Jeff, your videos are the highest quality fitness on KZbin 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!

[@Zambad]

When face pulls weren't the corrective in the first workout, I actually fell back on my chair

[@choiceblade]

Ditto!

[@WelshLeo]

Pull day is tomorrow, perfect timing!

[@sloppywok2447]

same!!! it’s mad

[@fenghq1206]

Same here. Wow what a trifecta!

[@timgerber5563]

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!

[@AbdurRehman-si9vf]

My pull day was yesterday, bad timing...

[@theaagmasti]

2:2 WATCH MORE VIDEO F.U.L.L H.D 💓 CLICK HERE : livegirls19. com !💖🖤❤️今後は気をライブ配信の再編ありがとうです！この日のライブ配信は、かならりやばかったですね！１万人を超える人が見ていたもん（笑）やっぱり人参最高！まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。. 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味g食物煮的時候1&!/ 1619412555

[@cbas3277]

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!

[@jessotor]

PULL 1 was amazing, can't wait for push and legs videos so I can start doing whole routine, going to try PULL 2 in few days.

[@zak7736]

The video we’ve all been waiting for😍😍

[@s.bhaskar1736]

Absolutely

[@VitalityFitnessScience]

Chin Pull Ups are one of my favorites. In Calisthenics I find biceps training with bodyweight pretty difficult, but I love this exercise.

[@ReneIsSoCool101Yes]

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!

[@markaird3703]

Thank you sooo much, Jeff!!! You explain it all so well too 🙌🏼

[@tristanwebb1227]

Thank you so much for your time putting out these videos.

[@zinkgarry]

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

[@shaikharbaazarif7126]

Are we supposed to do pull 1 and pull 2 on the same day?

[@ramranchcowboy4408]

@@shaikharbaazarif7126 no, alternate pull 1 and pull 2 for your pull days

[@jameswong4837]

In your experience how long did does this work out take - assuming a 1/1.30 min rest between sets

[@The_RagingGamer]

I can't believe we get this for free... thank you swole Jesus🙏💪

[@66vapor66]

If something is for free, you are the product ;)

[@abubarkardembele7183]

Thank you so much for the series 🎉

[@sergiomuniz350]

I'm following this workout. Love it

[@lucassrinivasan1929]

JEFF, YOU HAVE NO IDEA HOW MANY YEARS I HAVE WAITED FOR YOU TO RELEASE THIS.

[@nicolasbarrios6874]

Step by step plans are phenomenal. The gains are alive.

[@probinson6111]

Just did this workout and I'm now being carried out of the gym in a bucket. Awesome - cheers Jeff, love it!

[@DaltonPhantom]

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.

[@soularrafi]

It's Monday today so I'm switching to the perfect workout hope it works out for me, thanks for the info!

[@tolulopeolugbenga]

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 Chest Supported Row 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 2-3x12-25 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

[@nisiertoguz]

Thanks for this perfect routine, the info was great 👍

[@janveldkamp9244]

Man i love the PPL, thank you so much

[@dulanabeysundara4422]

100% Jeff was saving this series for days when he wasn’t sure what to upload

[@nikf2140]

I like dumbell pull up

[@SamKnotts]

There may come a day...

[@deangelowilliams440]

Make no mistake Jeff makes no mistake

[@SpazzTech]

Bro I’ve been waiting for this this whole year so shutchu b*tch *ss up & quit whining

[@seansylvia3188]

Well you have 3 subscribers and he has over 11 million. So there’s that.

[@aneesh5601]

We need a 22 day get bigger calves workout

[@stagbeetle195]

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..

[@CharlieCopeland_]

@@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

[@samuelfreddy333]

Jeff trains his calf rarely

[@navers87]

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.

[@steelmongoose4956]

@@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.

[@robertcombs1]

I like the step by step plans!! Keep em coming.

[@Ecopiii28]

Thanks!!! I'm still waiting for the perfect push and legs workout jeff to complete my push pull legs routine

[@pruthvicsat2909]

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

[@hemchandrasawant6761]

Jeff uploads good content for free. Meanwhile all the trainers- "ah shit..Here we go again"

[@Zetsuke4]

Great pull workout! This is really good, thanks! I’m going to do these today! :D

[@rawbhl]

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

[@stephenshivers5150]

This is absolutely the video I have been wanting to see for a while.

[@abylayalt5543]

5:46 This is how Yujiro got his devil back

[@danmcintire5079]

Great video series! Thanks!

[@dalefedorchuk8724]

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!

[@sigmundbartosch3542]

I’m 17 and I’m a avid fan of dale fedorchuk

[@Mr123tallpaul]

I hope viewers realise how high quality this video is!

[@bryantyensen1926]

Oh buddy im excited now. I have been needing a new work out! gonna start this sunday

[@Drakio95]

Thanks Jeff for such astounding video :D Great workout with awesome explanation all the way :)

[@Sebastian-117]

Am i the only one checking back every 8 hours to see if he uploaded the push and leg videos 😰

[@MrSameerMalik1]

legit i did this pull workout on sunday and im waiting for the rest!

[@brandonmelendrez416]

Me too ion even know why he uploaded pull first😩made me think at least push was out before it

[@CristobalBragagnolo]

You and me, and all of us brother

[@rednaxk3953]

Its taking him to long now, i want to go on with the training

[@ancientone2160]

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!

[@mattalves8081]

Thanks for the video and tips, appreciate it. Question - would you recommend doing push/legs/pull for the extra upper body rest in between? Or is this not anymore optimum?