Build Massive Muscle Gains with The Perfect Pull Workout

Welcome to the perfect Pull Workout from Athean-X. Follow their channel for more insightful content.

When it comes to buidling strength and muscle, the push, pull, legs split is one of the most common formats.

There are two different ways you split up the PPL training format. They are as following.

PPL Split 1

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

Jeff explains the main goal here, “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.

Source: Courtesy of CrossFit Inc.

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.”

PPL Split 2

Day 1 – Pull 1
Day 2 – Push 1
Day 3 – Legs 1
Day 4 – Rest
Day 5 – Pull 2
Day 6 – Pull 2
Day 7 – Legs 2
Day 8 – Rest
Day 9 – Repeat

The Perfect Pull Workout, designed by Jeff, has two different sections. Together they combine within the program to give your body everything it needs to maximise hypertrophy.

You complete one on Pull Day 1 and the second on Pull Day 2.

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)

Pull Workout 2

• 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

Now that you have the basics, watch the excellent video so that you can understand everything and start applying it into your training.

Check out the perfect Push Workout or the best Chest Workout in 20 minutes.