The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)

Get the full 12-week Push Pull Legs System here:
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References:
Bicep ROM Study:
pubmed.ncbi.nlm.nih.gov/34616...
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0:00 - New PPL explained
1:32 - Exercise 1 of 6
5:06 - Exercise 2 of 6
6:20 - Exercise 3 of 6
8:41 - Exercise 4 of 6
9:22 - Exercise 5 of 6
9:58 - Exercise 6 of 6
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
www.epidemicsound.com/track/P...
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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In this video I cover the first Pull Day of my new Ultimate PPL System. This is the second video in a 6-part series where we will be going through each workout from the first week of the program, breaking down each exercise as we go.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@spartangamingofficial1240]

Finally Jeff remembered he had a series of workout split going on 😂😩😩😂🙄😂😂

[@roasted.cheese]

fr I've been waiting for this

[@frankiecruz8545]

BROO ONGG

[@SkiitFiit]

Because 1:16 😅 i respect the hustle tho

[@noumanintown]

If he uploads it all at once people wouldn’t buy the program. :)

[@gradientO]

Though he already has a 6series PPL playlist

[@myfavouritecolorisgreen]

0:00 - New PPL explained 1:32 - Lat Pulldown (4 feeder sets + 1 or 2 sets to failure + 1 drop set) 5:06 - Omni Grip Chest Supported Machine Row / T-Bar Row / DB Helms Row 6:20 - Superset - Bottom Half DB Lat Pullovers + Static Lat Stretching 8:41 - Omni Directional Face Pulls 9:22 - EZ Bar Bicep Curl 9:58 - Bottom Half DB Preacher Curl

[@vprbhu07]

Bless you

[@aurelienyonrac]

Thank you so very much kind Sir

[@alyanoogabroo6736]

God bless you

[@ahmedsleem5571]

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

[@danieldoggett4156]

Not all heroes wear capes, get this person a gold star.

[@FitnessFAQs]

Production value and communication A+. Thanks for what you bring to the fitness culture Jeff.

[@omarhisham2463]

we need a version of this for us calisthenics enjoyers

[@jhops3120]

Hi daniel

[@brianmason8059]

Can anyone awnser this for me? I'm fairly new to lifting. And want to train using push/pull. Could I do push on a morning before work let's say 6am. Then pull on same day after work at 6pm??

[@mikeb4198]

@@brianmason8059 no, too taxing on your body.... instead of cramming it on one day just do cardio after work if you still have energy....

[@ahmedsleem5571]

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

[@vendetta7639]

Ahhh great finally the Pull Workout. I was doing only chest for a month since you released that workout :D

[@shershahiqbal6792]

most sane gym bro split

[@alejandromayofret4526]

I don't see the problem with that🙌

[@jayringo77]

Drop the $30 and get the full plan. You will NOT be disappointed. Best gains I've experienced in a very long time.

[@pandajohn5911]

@@jayringo77 hard to know that in such a short amount of time, right? Or is it that you have increased in weight on most of the exercises?

[@cborel83]

High frequency plan was legit. I’m going to but this one next

[@YoussefElKhayari-zy9kb]

Pull workout 1: * 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations) * 4 feeder sets x 10 reps - 1 feeder set RPE 4-5 x 10 reps REST 1-2min - 2nd feeder set RPE 6-7 x 10 reps REST 1-2min - 3rd feeder set RPE 7-8 x 10 reps REST 1-2min - 4th feeder set RPE 10 x 10 reps REST 1-2min - 5th set failure + 30% drop set * Omni-grip chest supported row: 3 sets x 10-12 reps * Superset: - Bottom Half DB pullover: 2 sets x 10-12 reps - Static stretch: 2 sets x 30 sec - Pullover => stretch right => stretch left => rest 30 sec => start over * Omni-direction face pull-ups: 3 sets x 12-15 reps - 1st set low to high cable - 2nd set mid to mid cable - 3rd set high to low cable * EZ bar biceps curl: 3 sets x 6-8 reps * Bottom half DB preacher curl: 2 sets 10-12 reps

[@basenitrogenada7356]

Thank you bro

[@stormingblade1937]

0:00 - New PPL explained 1:32 Lat Pulldown (4 feeder sets + 1 set to failure + 1 drop set 30% decrease) 5:06 - Omni Grip Chest Supported Machine 3 sets 10-12 reps 6:20 - Superset - Bottom Half DB Lat Pullovers 2 sets 10-12 reps + Static Lat Stretching 2 sets 30sec 8:41 - Omni Directional Face Pulls 3 sets 12-15 reps 9:22 - EZ Bar Bicep Curl 3 sets 6-8 reps 9:58 Bottom Half DB Preacher Curl 2 sets 10-12 reps

[@FlexinRambo]

This may be a dumb question but are the feeder sets only for the first exercise? And you can just jump into the other exercises doing the 3 sets? Thank you

[@skylerslayer9107]

@@FlexinRambo yes

[@ahmedsleem5571]

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

[@waynejarvis9298]

Thank you so much.

[@contrast9182]

aaee😂

[@NM-hq1io]

I’m sold on this - I’ve done some of your other free push, pull & leg workouts, they’ve been incredibly amazing & concise, so damn time friendly whilst being able to maximise gains which is key for me. Thanks Jeff!

[@davidburris2733]

Starting phase 2 today of the ultimate ppl program! Great program! I’ve done Jeffs power building phase 1 and 3 and the upper lower program. While all have been great and I’ve benefited from all 3, I must say this one has been my favorite. My plan is to only do this program all year. Thanks Jeff for all the great content and keeping things practical.

[@ruwaisshebin1193]

Not hitting legs until he drops a leg workout 🚶🏻‍♂️

[@adg9042]

bros built like a funnel 😭

[@cjg3045]

Keep up the great videos. I worked out for 10 years straight in the past, age 17-26. Then stopped cold for 12 years after kids. I have been slowly getting back into it the last 6 months, and even at 38 I am making improvements beyond my 26 years old self, in only 6 months. I really appreciate all your work here.

[@SS-wd5sg]

Keep going!

[@TonyBLoL]

Good work!

[@joshtrd]

Muscle memory is an amazing thing , stick with it!

[@puissance]

Haha, same situation here! I also developed a shoulder mobility issue, but I've been going to a physiotherapist and am back at the gym. I haven't hit the PRs from my youth, but I'm making progress at least. These videos are helpful and it's nice to see others back at it after a long hiatus.

[@asmitoshshinde]

Jeff : minimalist approach. Also Jeff: feeder sets.

[@matt_cartwright5782]

You need to warm up somehow though? The feeder sets are just warm up for the whole workout was my take on it? 🫣👍

[@andreawilson6887]

He said minimalist for SBD bro. Not whatever you were listening to.

[@Skyrim279]

Thanks Jeff, your programs really help me get an idea of a good exercise selection and different things to add to my workouts according to my preferences, keep it up man i think what you do is insanely valuable

[@corenko]

For horizontal Pull, inverted rows are an underrated exercise. You can do them weighted if you're strong enough, good for yoke

[@AlejandroHernandez-nh8nf]

Love Jeff’s content cause he uses every single second of his videos to drop fire tips so you gotta watch the whole video or you missing some knowledge. I tried following along with my workout but I wish I watched the whole thing before cause a little tip from the end of the video could help you piece the puzzle together from good sets to great sets. Keep up the fire content!

[@ChristopherSalisburySalz]

WOW! Great information! Lots of good things I've either never heard or must have forgotten. Definitely going to incorporate lots of these concepts. Like the start with a weak arm and counting reps and then doing the same for the strong arm. I've never heard that. It's so simple and logical, yet I've never heard it or thought of it. I've also never heard anything about working a muscle in the stretched position. I typically have done single-arm cable pushdowns for my triceps as really my only isolation exercise because I feel really good. I think I'll include some single-arm overhead dumbbell extensions now to work them in a more stretched position. I am definitely in the camp of high intensity and less volume - it's seemed to work for me over the years. I would like to hear you discuss high rep training which most bodybuilders tend to favor versus the low rep range that strength athletes tend to favor and if they is any evidence that one or the other yields more hypertrophy.

[@DemonOfRedemption]

You're the man, Jeff. Always get a great deal of joy from your work

[@anthonyrosipko6124]

Been on this program for 3 weeks now and it’s given me good direction and results for a new gym goer

[@NoTitties4U]

Thanks Jeff! Needed this 💪🏽

[@tobygoodman9134]

As someone who recently switched to home workouts (to save money), watching you do lat pulldowns for 5 minutes reminded me how much i miss doing them. Love hitting pyramid sets on lat pulldowns. Get such a savage burn going on. I need to get a real gym sesh in at some point, just to feel that burn.

[@rtg_]

In week 4 of PPL and I can say from my experience it's the most productive I've ever felt in the gym, making the best gains of my life

[@tom19_06]

How often do you train in a week?

[@Strafprozessordnung]

@@tom19_06 PPL is usually 6x per week

[@ajxpinto]

Are you bulking or cutting?

[@rtg_]

@@Strafprozessordnung bang on💪🏻

[@rtg_]

@@ajxpinto bulking for the full 12 weeks💪🏻

[@xinxu393]

so detailed back work out, thanks for sharing, finally find what I need!

[@moh_jbor]

Just tried it today, never felt this fire in my back before thank you so much!!!

[@axmed0207]

Nice work, i definitely love your approche to training, seems perfect balance between minimalism\efficiency! Cant wait to enjoy the next workout of this series!

[@ricardobordin5863]

Thanks dude! Making progress following your program!

[@dougsyb]

Bro the whole info, the routine, the quality of video and well explain. Jeff deserve the same amount of likes for each view in this videos.

[@DanMarcelino]

I'm going to hit this today.. thanks Jeff! Miss ya bud!

[@jiangjulien7853]

a masterclass as always with those series of videos thank you 💪

[@angelsuarez7967]

Thanks for the knowledge you provide for us, Jeff! 🙏🏼

[@edyncrowley2894]

Thanks Jeff, very motivating. Keep it up

[@EduardoHenrique-nd1ro]

Another amazing video, Jeff! Thanks for sharing! Cheers from Brazil!

[@elisteele574]

This channel is fantastic, thank you for what you do, Jeff.

[@Muzick]

Awesome program! Thanks Jeff!

[@Irfankerim]

Great video. Today was my pull day . And this is very helpful 😊😊

[@neversate]

1:43 Watching John meadows made me cry.What a genuine down to earth guy he was.

[@PWN4G3FTW]

Just what are you talking about?

[@AS-rq6tr]

@@PWN4G3FTW Bro john meadows died

[@PWN4G3FTW]

@@AS-rq6tr The last video he did is 2 weeks old, so he died since then? Odd that I didnt notice that.

[@neversate]

@@PWN4G3FTW Its been over a year since John passed away.The videos you see are reuploads

[@PWN4G3FTW]

@@neversate I see, thanks for the clarification. Well, thats a shame. He seemed like a good guy.

[@LynxCrewEnt]

This guys is amazing! Thanks for sharing so much knowledge. 🔥🔥

[@sanaa64]

On my last 4 block of your minimalist programme so cant wait to buy this one next! Please consider creating a deadlift specialisation programme!

[@felice98]

Thank you for this! I have injury issues with my lower back and this is perfect for me, because my upper body is always supported!

[@jayringo77]

I'm in PHASE 2 of this workout plan. Gains through PHASE 1 were in both strength and appearance. I'm 68" and started at 181 lbs. Bench went from 185 to 205; squat went from 225 to 275; deadlift I never really had a 1-rep max but my last best was 345 and continues to climb ~5 pounds each week. I'm down to 175.5 (thank you MacroFactor). Highly recommend the full plan. The feeder sets improved my form/mental connection allowing me to push the weight heavier than ever. The stretching super sets shortened recovery. I feel consistently adding inter-set stretching across the board, usually after the first two combination exercises on a given day, has improved my range of motion in my shoulders and hips.

[@1seedeadp3ople]

Ayo I'm 6"8 too! I've never done a nippard program but I'm guessing you'd recommend it? I started at 170lbs and I'm at 245rn. I've stalled on my current program but thos seems promising

[@rog-c9565]

When do you throw in forearm training, i usually train my forearms during my pull day, what does he reccomend?

[@dash6620]

@@1seedeadp3ople i think he meant 68 inches

[@1seedeadp3ople]

@@dash6620 fuck you're right lol im blind

[@dash6620]

@@1seedeadp3ople it took me a sec too lol

[@rajkoprikoszovits474]

Awesome series! Keep on the good work :)

[@buffetdesert9487]

Great video and the program seems really good. Shame that in the bicep study there wasn't a group doing full range on of motion curls, would have been nice to see how much full ROM differs from the stretched position curls.

[@jbp48080]

This is today’s workout for me. Thx for sharing

[@THECINCONOMY]

best workouts ive ever done. NO CAP!

[@coltgray8650]

Amazing. I just ran the 10-week Powerbuilding program and saw some great strength gains. Thinking about trying this next

[@christiansantillanes]

Cool thanks Jeff. Just sat in the gym punching this in to my workout app. Gonna try it brb

[@user-zq5vo7pb1v]

This gave me a better idea on my own split, along with types of exercises I should be using more if I want to prioritise a specific part of the muscle. Thanks Jeff. Also... to you or anyone, what advise can you give if you're warming up for a top-set (isolated exercise or compound lift)?

[@kingtheoriginal3039]

Did this workout today and I feel great!

[@kyleessiambre3456]

Perfect timing, just about to start looking at changing my PPL

[@cynicism0]

BRO WHAT ARE U, I JUST TRIED IT AND THIS IS THE BEST BACK FEELING OF MY ENTIRE 2 YEARS GYM JOURNEY

[@NeerujSethi]

Going to pick this up Jeff. Would love to see move body building focused programs from you

[@bublik4ever448]

Love your videos and the hard work!!!

[@MAGNUM3X]

I'm glad it's arm day today so I can try that stretched preacher curl👍Great video as always!

[@thoreaurug2142]

Great content as always! Two topic questions from a relative beginner for Jeff or anyone to answer: 1. Shouldn’t the preacher curl study have included a 4th group using full ROM (does it matter here) and would all results be different using cables? 2. Is there any difference on face pulls using an overhand grip as shown here vs. an underhand grip as performed by another well known Jeff? Regards to all.

[@ev_rn203]

Great evidence-based practice. Thank you for a stellar explanation of pull day

[@emmanuelsanchez4342]

Hi Jeff! I watch all of your videos and follow your workouts. Gains have been amazing so far! Unfortunately I only have access to a home gym, I don't have a cable machine that allows me to do a Lat pulldown (although i have a diff cable machine). I'd greatly appreciate if you could provide alternatives to certain exercises in your next videos! Looking forward to it 😁😁

[@mehdifares1194]

Thank you for all your advices 👌 (you deserve much more viewers)

[@marbben7300]

Really nice plan!

[@cameronbatko]

It is cool to see how John’s programming and exercise selection has slowly influenced yours. And that the science is catching up. You and John had great videos together.

[@TheJipino]

Was just going to say, angles and elbows throughout!

[@andreawilson6887]

Thank you Jeff-combining your genius with John’s is just making my nerd side geek out.

[@Tetrahedr0l]

Been waiting for this one

[@ogfit5448]

Yessss. I want straight hypertrophy programs. This is sick.

[@joshuamurphy6994]

So much good info. 🙏🏽

[@jameswoodall9261]

Like it when you demonstrate more of the exercises!! Even before you mentioned about rocking doing the lat pull downs, I noticed it. But I kept watching and the rocking was actually causes by you getting a full stretch at the top. Alway76s worth my time to watch you

[@shantesh_kothari]

Great finally the Pull Workout. I was doing only push for a month :D

[@dylanmccoy8530]

Lat Pulldowns: 4 feeder + 1 or 2 sets Heavy sets with drop set Horizontal Row: 3x10-12 (Humble Row, T bar, chest Supported Row) Lat Pullovers: 2x10-12 + 30 sec of static between sets stretching) Face Pulls: 3x10-12 EZ Bar Curl: 3x6-8 (Heavy) Bottom Half Preacher Curl: 2x10-12

[@juntakyle]

Love that this program had a 4 day 5 day and 6 day variation all in one.

[@oOAngeloAmorimOo]

it's crazy that I've just swtiched my split to back and biceps, and you come up with this video! thank you for the awesome content you put for free jeff! cheers from brazil

[@deesplash7087]

U mean PPL split ?

[@oOAngeloAmorimOo]

@@deesplash7087 i dunno if that's what it is actually. Back n biceps chest n triceps legs n shoulders is it ppl? honestly don't know, ppl is more of a english term

[@Zeninos]

@@oOAngeloAmorimOo sim mano, Push Pull Legs é basicamente um ABC normal pra nois: peito/ombro/triceps - costas, biceps - pernas

[@Zeninos]

@@oOAngeloAmorimOo ombro junto com perna? Slk, o brabo do endurance kkkkkkkk

[@oOAngeloAmorimOo]

@@Zeninos não acho nada demais não, fazendo 8 sets de ombro 2x na semana, totalizando 16, acho de boa fazer junto de pernas

[@Edgars67]

Thanks!

[@Garrettdx1988]

I mostly do calisthenics with a mix of some dumbbell work, but I still find all his breakdowns super useful

[@Bkornpi]

Thank you very much!

[@kidoblivious893]

Thank you I'll remember that. Start sets with the weaker arm or whatever, do my sets and then do the stronger arm and match the sets so there is no imbalance. 👍

[@luoh]

nice work bro

[@AbdullahAsimAli]

This was pressure big brother, thank you. I just finished up.

[@griffinosborn1490]

Great job explaining why you included lat pullovers

[@cessil9911]

Great video!

[@MuscleandGrowthTV]

Nice editing skills ..? Great all round 10/10

[@hi-zm8oi]

jeff nippard is a must everytime im eating my meals

[@udaytiwari2855]

It's really helpful, Thanks a lot ❤❤

[@andrewgeorge2746]

On week 3 and have found this the most informative programme. Doing the 4 day split version atm. Progressive overload have struggled in the past but this has been a game changer.

[@andywilliams8147]

Just hit this feels pretty good nice pump over all. The lat pull overs felt like it forced my lats to work really well. Probably one of my new favorite lat excercises.

[@harmanladd1805]

Really appreciate your content. I have learned a lot about fitness and used information on your channel to form my own workout plan. Wish I could afford to support, but I hope watching your videos and subscribing will help.

[@debsaye3360]

Jeff Nippard I wanna speak out my appreciation on your channel it is very informative!

[@DaSillyCat895]

Never heard of feeder sets before, I love autoregulation and now I can apply it in a fun way even to my accessory work, thank you Jeff ❤

[@gasenrankone6448]

I bought the program about a month ago. Really liking it so far! I feel refreshed and rested for every workout, even though I'm running the 6x version. I was sceptical of the half/partial rep shenanigans at first, but it actually makes a lot of sense. This is the first time I've paid for a "real" program and I'm planning on running it for the whole year.

[@ISULTAN2003]

Hey gasen can i get it from you ?

Magical video.

[@saciidsixpack2552]

Thanks brother have good fun i love your videos

[@Justinsox39]

I can tell you for certain i did my own unintended study on lat pullovers. My lats absolutely blew up when i started doing them years ago. I got tons of comments on my back width when i started doing them. I went pretty heavy on them also

[@jackc913]

That's not a study though. No control. If you started doing them on one side only and saw what happened, that would be a study.

[@OP-sv3bq]

@@jackc913 imagine trusting "studies" over your personal experiences

[@klausfaerevaag]

@@jackc913 you are confusing study with experiment.

[@Louziaa]

this is gonna be a good one!

[@indiandroid]

The Sunday motivation I need to go to the gym

[@calotono]

Man, that's some crispy video. At last, a high quality Jeff Nippard video.

[@svicidal]

Really Nice video. I am still on a training plan until 1st of april. But I will give this one a shot when it's done. Usually having a 2 day training 1 day off rhythm so gonna be interesting to see how this works out. =) Thanks Jeff!

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about this topic and about the smartest back and biceps workout for muscles growth and keep it up for all of us who love to stay fit and build muscles and have a great day

[@DJAQUA941]

Definitely felt that

[@nahidhassan7821]

thanks jeff

[@gotoflooring81]

Great video.

[@shanecorneliuson]

Love your content Jeff!! Thanks for being awesome and Canadian eh !

[@shane7224]

Jeff can you do a closet tour. The drip is crazy

[@GIGASHAGGY-ZOINKS.]

Bro I've been waiting for this thanks you 👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👍🔥🔥🔥🔥🔥

[@brianguzman1428]

Thank God for this. Been doing the ‘Smartest Push Day’ for weeks waiting for the next one. My chest is huge but some muscle imbalances have incurred.

[@randomportugal3713]

No way you weren’t doing pull 😭

[@sxhrgvs]

Top quality info from a real expert who has a top physique to back up what he’s saying.

[@fernandomartinez7857]

Love the push pull legs split