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

Get the full 12-week Push Pull Legs System here:

** My Ultimate Guide To Body Recomposition:

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References:

Bicep ROM Study:

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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

Music from Epidemic Sound:
Damma Beatz - Love Me More

More music from:
Bankrupt Beats - Swamp Head

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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.

[YoussefElKhayari-zykb]

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

[spartangamingofficial]

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

[FitnessFAQs]

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

[vendetta]

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

[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

[NM-hqio]

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!

[corenko]

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

[Skyrim]

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

[davidburris]

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.

[cjg]

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.

[AlejandroHernandez-nhnf]

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!

[tobygoodman]

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.

[asmitoshshinde]

Jeff : minimalist approach.
Also Jeff: feeder sets.

[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.

[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.

[axmed]

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!

[stormingblade]

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

[moh_jbor]

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

[DemonOfRedemption]

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

[jiangjulien]

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