The Most Effective Science-Based PULL Workout: Back, Biceps & Rear Delts (Science Applied Ep. 2)

Try this out for your next back and biceps training session!

My Arm Hypertrophy Program:

My Back Hypertrophy Program:

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SOURCES:

Scientific References:

Helpful Resources and Attribution Credits:

MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Day 25

Filmed and edited by me using Final Cut Pro X and filmed by Rashaun R using a Sony A7R3

Rashaun's YouTube:

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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 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimer: 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.

[JeffNippard]

Leg day up next! Feel free to let me know what you think of the workout! I'll be in the comments as usual

[HawaanBlud]

Lat pull in 2x15-20 0:36
Pull ups 3x6-8 2:27
Meadow row 3x10-12 5:35
Omi grip lat pulldown 3x12-15 7:07
Rope faace pull 2x15 rep 8:25
Reverse peck Dec 2x15-20 8:51
Band pull apart 2x15 - 20 9:35
Ez bar curl 3x6-8 10:02
Incline dumbbell curls 2x15-20 11:14
Rack pulls 3x6-8 11:41
(personal timestamps)

[juIceGoD]

1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2: Pull-Up 3 Sets of 6-8 Reps
3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
5: In Order
- 5A: Rope Facepull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
8: Rack Pull 3 Sets of 6-8 Reps

[mustafarocksz]

Lat pull in 2x15-20 0:36
Pull ups 3x6-8 2:27
Meadow row 3x10-12 5:35
Omi grip lat pulldown 3x10-12 7:07
Rope faace pull 2x15 rep
Reverse peck Dec 2x15-20
Band pull apart 2x15 - 20 8:11
Ez bar curl 3x6-8 10:02
Incline dumbbell curls 2x15-20 11:14
Rack pulls 3x6-8 11:41

[lemon]

Lat pull in 2x15-20 0:36
Pull ups 3x6-8 2:27
Meadow row 3x10-12 5:35
Omi grip lat pulldown 3x10-12 7:07
Rope faace pull 2x15 rep
Reverse peck Dec 2x15-20
Band pull apart 2x15 - 20 8:11
Ez bar curl 3x6-8 10:02
Incline dumbbell curls 2x15-20 11:14
Rack pulls 3x6-8 11:41

just for me to remember

[NotNoahEnergy]

0:34 1-Arm Lat Pull-In 2 x 15-20
2:27 Pull-Up 3 x 6-8
5:35 Meadows Row 3 x 10-12
7:06 Omni-Grip Lat Pull-down 3 x 12-15
8:11 A. Rope Facepull 2 x 15
B. Reverse apex Deck 2 x 15-20
C. Band Pull Aparts 2 x 15-20
10:08 EZ-Bar Bicep Curl 3 x 6-8
11:13 (optional) Incline Dumbbell Curl
2 x 15-20
11:39 Rack Pull 3 x 6-8

[KaleidoPod]

0:36 [Warmup] Lat Pull-In - 2 x 15-20 (light weight!)
2:27 Pull-Ups - 3 x 6-8
5:35 Meadow Row - 3 x 10-12
7:07 Omni-Grip Lat Pulldown - 3 x 10-12
7:07 Rope Face Pull - 2 x 15
7:07 Reverse Pec Deck - 2 x 15-20
8:11 Band Pull-Apart - 2 x 15-20
10:02 EZ-Bar Curl - 3 x 6-8
11:14 Incline Dumbbell Curls - 2 x 15-20
11:41 Rack Pulls - 3 x 6-8

[j.q.]

'No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.' (Socrates). These video's made me think of this quote, because of the combination of philosophy and working out, which applies to my ideal of the "athletic philosopher". Thanks for your GREAT, intelligent work Jeff!

[jimmyle]

Copy pasta into your notes app while you're at the gym:

1-Arm Lat Pull-In: 2 x 15-20
Pull Up: 3 x 6-8
Meadows Row: 3 x 10-12
Omni Grip Pull Down (Wide, Medium, Reverse): 3 x 12-15
Face Pull: 2 x 15-20
Reverse Pec Deck: 2 x 15-20
Band Pull Aparts: 2 x 15-20
Ez-Bar Bicep Curl: 3 x 6-8
Incline Dumbbell Curl: 2 x 15-20
Rack Pull: 3 x 6-8

[Giantsarebeast]

0:36 One-Arm Lat Pull-In 2 sets x 15-20 reps (using light weight)
2:29 Wide Grip Pull Ups 2 sets x 6-8 reps
5:35 Meadows Row 3 sets x 10-12 reps
Tip: 7:00 Can focus on either Lats or Traps
7:06 Omni-Grip Lat Pulldown 3 sets x 10-12 reps
-Set 1: Wide Grip
-Set 2: Narrow Grip
-Set 3: Reverse Narrow Grip
8:10 Rear Delt Tri-Set (minimal rest between sets)
8:24 Rope Face Pulls 2 sets x 15 reps (heavy weight)
8:50 Reverse Pec Deck 2 sets x 15-20 reps (moderate to light weight)
Tip: 9:09 Can switch grips (Pronated vs. Neutral) for better muscle activation
9:37 Band Pull Aparts 2 sets x 15-20 reps
10:02 EZ-Bar Bicep Curl 3 sets x 6-8 reps
-Use wide grip
11:14 OPTIONAL: Incline DB Curls 2 sets x 15-20 reps
11:40 Rack Pull 3 sets x 6-8 reps

[abdullahgarasia]

Arm lat pull in 2 sets x15-20 reps 0:38

Pull up/lat pull down 3 sets x6-8 reps 2:28

Meadows rows 3 sets x 10-12 reps 5:36

Omni grip lat pull down 3 sets x12-15 reps 7:09

Rope face pull 2sets x 15 reps 8:12

Reverse pec deck 2 sets x 15 -20 reps 8:55

Bicep curl 3 sets x 6-8 reps 10:09

Incline dumbbell curl 2 sets x 15 -20 reps 11:13

[aryanbashyry]

Full 1-Weel Push Pull Legs Work out

Push 1
0:58 1: Bench press 4 x 4-6 reps
6:18 2: Incline Cable FLy 3 x 12-15 reps
7:45 3: Standing Dumbbell press 4 x 10-12 reps
8:56 4: Egyptian Lateral Raise 4 x 12-15 reps
9:44 5: Tricep Pressdown 4 x 12-15 reps
10:50 6: Static Dumbbell holds 2 x 60 second holds
11:50 7: (OPTIONAL) Rope Face Pull 3 x 20 reps

Pull 1
0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2:28 2: Pull-Up 3 Sets of 6-8 Reps
5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
8:11 5: In Order
- 5A: Rope Face Pull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:40 8: Rack Pull 3 Sets of 6-8 Reps

Legs 1
1:07 1: Squat - 3 x 4-6 (Rpe 8-9)
​6:44 2: Romanian Deadlift - 3 x 8 (Increase 1 Rep Each Week)
​8:30 3: Walking Lunges (Optional) - 2-3 x 20
9:33 4: Single Leg Extensions - 3 x 10
10:19 5: Single Leg Lying Leg Curl - 3 x 8 (toes down) + 4 (toes up)
11:24 6: Single Leg Press Calf Raise - 3 x 10-12
11:39 7: Seated Calf Raise - 3 x 20



Push 2
0:45 1: Overhead Press: 4 x 6-8
1:38 2: Close Grip Bench Press: 3 x 8-10
2:30 3: Incline Dumbbell Fly (Optional): 3 x 10-12
4:23 4: Rope Upright Row: 3 x 12-15 Band Lateral Raise: 3 x 12-15
6:42 5: One-Arm Overhead Tricep Extension: 4 x 12-15
7:39 6: Medicine Ball Pushup: 2 x RPE 8

Pull 2
0:28 1: 1-arm Lat Pull-Ins: 2x15-20 - light warmup sets
0:50 2: Eccentric-Accentuated Lat Pull-downs 3x8-10
2:53 3: Chest Supported T-Bar Row w/ Band 3x10-12
4:40 4: Machine High-To-Low Row 2x12-15 - one arm at a time
5:19 5: Kneeling Cable Pull-Over 3x15-20 - longest rope handle available
6:25 6: Snatch-Grip Barbell Shrugs 3x12-15
7:02 7: Reverse Pec Deck SuperSet 3x12/12 of delt dominate / trap dominate reverse flyes
8:07 8: Enhanced Eccentric EZ Bar Curl 3x10-12
8:51 9: Dumbbell Curl Tri Set 2x12/10/8 - reverse grip dumbbell curl/hammer grip curl/supinated dumbbell curl

Legs 2
1:55 1: Deadlift 4 sets x 4 reps (RPE 6 - 7) (75% 1rm)
5:28 2: Deficit Bulgarian Split Squats 3 sets x 10 - 12 reps
6:33 3: Hip Thrusts 3 sets x 15 reps
8:00 4: 3 sec Eccentric Goblet Squat 3 sets x 15 reps
8:47 5: Enhanced Eccentric Lying Leg Curl 3 sets x 10 reps
9:21 6: Machine Seated Hip Abduction/Adduction 3 sets x 30 reps
10:12 7: Standing Calf Raises 3 sets x 10 reps

Please like 😄

[Havoke-HVK]

YES!!! I'VE BEEN WAITING ON THIS!
I've been hitting the push workout for my PPL and I'm seeing pretty good results from it. I really appreciate your videos and they have helped me quite a bit. Thank you for all your doing. I'll be running this workout today!

[harshchhangani]

PULL #1
One Arm Lat Pull-Ins:- 2 x 15-20 (Only for Pre-Activation, Avoid Failure.)
Pull-Ups:- 3 x 6-8
Meadows Row:- 3 x 10-12
Omni-Grip Lat Pulldown(Wide Pronated, Narrow Pronated, Narrow Supinated):- 3 x 10-12

(Tri-set of Face Pulls, Reverse Pec Deck and Band Pull Apparts)
Face Pulls:- 2 x 15
Reverse Pec Deck:- 2 x 15-20
Band Pull Apparts:- 2 x 15-20

Ez Bar Curl:- 3 x 6-8
Incline Dumbbell Curl:- 2 x 15-20

Rack Pulls:- 3 x 6-8

[nateyoder]

Love this series, I’m not a beginner but also pretty inexperienced in some areas. Workout is science based and explained really well. This channel is absolute fire.

[jasontoh]

1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
0:35
2: Pull-Up 3 Sets of 6-8 Reps
2:27
3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
5:36
4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
7:06
5: In Order
8:15
- 5A: Rope Facepull 2 Sets of 15 - Reps
8:26
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
8:50
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
9:40
6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
10:04
7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:14
8: Rack Pull 3 Sets of 6-8 Reps 11:43

[nielsstobbe]

0:36: Remember each arm

2:27

5:36

7:06

8:21

10:03

11:12

11:40

[Director]

What do you guys think about this split?

Workout 1 - Push and Abs
+ Swimming crawl 20 min
- Dips
- Incline Dumbbell BenchPress
- Pushups
- Dumbbell Bicep Curl + Dumbbell Shoulder Press in same movement
- L-sit
- Weighted Crunchs with rope

Workout 2 - Pull and Legs + Swimming crawl 20 min
- Pull ups
- Dumbbell Row
- High Row with rope
- Deadlift
- Squat
- Leg Curl


I´v just started hitting the gym again and have very limited time so I´m trying to squeeze in a full body workout divided into 2 workouts that I rotate. Also swimming (crawl) for 20 min after each workout. I´m not going hard at all, just trying to get a solid foundation, focusing on technique and a program that is easy to remember.

PS. Thank you Jeff for all your videos. They are really good and inspiring. :)

[revellangaming]

I really appreciate the fact that you are citing your sources as you progress through these videos. Fantastic content that people can learn from.

[kelleydenise]

I just found this channel and I'm not one to normally comment much, but this is one of the best channels I've come across in SUCH a long time! You're so educational and informative and I just can't wait to get into the gym tomorrow morning and feel more confident about what muscles I'm building and having more of an organized plan! Can't thank you enough!