Want to see where the shoulder exercises rank amongst the BEST (and WORST)? Check out this shoulder exercise rankings list => th-cam.com/video/tZafawk3arc/w-d-xo.html
*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-push-workout 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…
bro.. the things that you're giving out for the community for free, just so that they'd get into getting in shape, its amazing. i've gone to an LA fitness in toronto for about 6 months, paid close to 100/hr for one of their 'better' trainers, and they made me do bro splits the whole time. i was always sore, always discouraged, and after saving up my motivation for months, it was a real kick to the groin. fast forward 4 years later, i've been doing your PPL workouts for over a year now from the 3 videos of this set exactly as you recommended, asynchronously. my brother, i look good now, and feel even better. thank you. every time i look in the mirror and feel that pride swelling up, i remember how u were the man who had the golden rules that got me here. im grateful. thank u
So I like to think I do well in the gym, but I just completed Push 1 and I didn't realize how good both hi-lo crossovers ad lying triceps really were. Best workout I've had in awhile. Thanks Jeff!
for me at 73 y.o. I NEED that day off. if I do "too much" by about 36-48 hours later, my body is telling me all about it. recovery is certainly different and more time is key . . . sure, I'm not his demographic target but smart advice is smart at any age . .. don't quit and don't get hurt
@Aman Bhardwaj it's easy. I'm too old to remember that I forgot that . . on the other hand I'm also willing to forgive myself for once upon a time being young and knowing everything. Grasshopper, you must suffer terribly from such a burden. there is nothing else left in life for you. I'm OK with that . . .
@@Tedbear177 having been at it for 25+ yrs, , still the same weight 175-180 and 32-34 waist, but stronger and a better dancer. while many "bros' at this site not have noticed or care at all, women "of a certain age" do. For some of you guys, that might be your mom and you know she wants to be happy and off your case . . .ask me how I know . . and SAFE and unhurt are the prime directives. You do the same...
I've been doing this split for a couple of months. It's been fantastic!! I've substituted a few things with some from Athlean-x 20 best exercises in an effort to preserve my shoulders / knees. Dumbbell press rather than barbell press and etc. Should add that my main goal is just to feel good and keep muscle loss at a minimum as I get older.
Thank you! I’ve been waiting for this series. I’ve been making my own perfect push/pulls by combining all of your perfects together, but I’m so glad to see what you came up with!
I love these videos. So far in just a few weeks of watching them, I've resolved some upper back problems (face pulls and pull-ups), increased my 1 rep max by 20lbs in one workout (plugging the energy leaks), and my skinny ass has seen bigger and better physical gains by following Jeff's advice than I did in the prior 5 months (when I started). It makes me believe I might actually get to the point where I'm no longer the tall skinny guy.
Thanks for doing these perfect PPL videos with 2 different workouts for each. I was literally just in the process of taking your other perfect workout series and trying to design this very thing myself. So it’s exactly what I’m looking for. Looking forward to the Legs portion.
To anybody who is curious if this actually works, I've been doing this PPL split for several months, and I have noticed serious growth in my shoulders, arms, legs, and back. This is such a good routine. Thank you Jeff.
For my reference: Push 1: 6:00 List 2:10 4x4-6 Barbell Bench Press 【Leave 1-2 reps in the tank】 2:38 3x10-12 High-to-Low Crossover 3:15 4x8-10 DB Shoulder Press 3:57 3x12-15 1½ Side Laterals 5:03 3x10-12 Lying Tricep Extensions* 5:10 3x10-12 DB Waiter's Curls* 5:53 3x15-20 Rotator Cuff External Rotation Push 2: 10:25 List 6:32 4x4-6 Barbell OHP 【Leave 1-2 reps in the tank】 7:08 3x8-10 DB Underhand Bench Press 8:00 3x8-10 Each Arm Abduction Row 8:30 3x10-12 DB Floor Flys 9:16 3x6-8 Close Grip Bench Press 9:37 3x10-12 DB Curl of Choice* 10:04 3xF Pushup Plus push 1 - chest - chest - front delt - middle delt - long head tricep - long head bicep - external rotation of shoulder exercise push 2 - front delt (barbell press compound) - chest - middle/rear delt (abduction rows) - chest - tricep - bicep curl - chest
Hey Jeff, I’ve been doing your PPL split since I got cleared by the physio since having a winged scap, finally pumped out 4x4 100kg on bench, none of my previous coaches ever got me there, Thankyou.
Your videos are great! Thanks in particular for actually taking the time to explain the motivation behind the exercises. This helps a lot when it comes to reproducing the proper technique.
Jeff thank you so much for your help spreading your knowledge and education in fitness and nutrition. Been following your content for a couple of months now. I am 5’9 and I have gained at least 10 lbs of muscle mass and now sitting at 172 lbs!
This is why Jeff is the GOAT of fitness and the mastermind of proper execution. 95% of people when they do a PPL do a Push day first before pull, why this is important is because especially for the people deadlift would be deadlifting the day before a squat day would be highly ill-advised which can increase injury and overall fatigue. If you do Pull, Push, Legs you allow a day rest so your body can recover from deadlifting unto squats. AthleanX actually the GOAT.
So i been working out for around 3yrs and Jeff is the one who guided me in to this. I see myself as a ish fit person. After Jeff posted his Push/Pull and legs workout i wanted to give it a try and changed up my whole plan. I have been following this PPL workout for a while, and have to say i feel nothing, i dont get a pump. After a session i dont even feel like i have worked out, dont feel teard up at all. I dont see any varations of benches like, incline, my tricep dosent even get tired. Whats the point of floor flys when you have Pec deck machines. Jeffs PPL workout dont really work for me, and i have to say, i going somewhere else to find tips. My point with all of this is not to be negative, as i said. This guys got me inn to working out in the first place, and for newbies the plan may be awsome. But for someone who has been working out for some yrs. This dosent really meet my needs.
@@Holographiclynx obviously no one is saying he doesn't have legs videos...but he also has other push/pull videos. the point was him finishing this series of 3 videos with the leg segment.
Hi Jeff. Big fan of your videos. Im a 51 year old guy who's getting back in to working out. I love this series because I can do most of the exercises at home with my half rack. Can you suggest some alternates for the cable machine exercises across the 3 video series? Thanks and again really get a lot out of all your videos.
@@theo49476 Yeah but you don't want to repeat the same abs workout. This one is fairly strenuous so I'd put it on those days and do some lighter ab work after push/pull workouts.
@@theo49476 don't listen to everything he says. He often changes his opinion anyway. Training your abs 4-5 times a week is just stupid and burning your gains. It's a muscle like any other muscle. It needs rest. And like someone else said, your abs are also getting trained a lot with compounds.
He's recommending 1 workout per day: Day 1: Pull 1 Day 2: Push 1 Day 3: Legs Day 4: REST Day 5: Pull 2 Day 6: Push 2 Day 7: Legs Day 8: REST Day 9: Pull 1 Day 10: Push 1 Day 11: Legs Day 12: REST And so on... Great split, good gains!
Been loving this split for months, but for push day 2, swapping OHP for incline barbell has given me great gains, And I go a little lighter on OHP afterwards, higher reps. Otherwise this whole split is amazing and only require slight tweaks based on what you need personally
I've been doing PPL split for 3 weeks and it has kicked my ass! In a good way tho haha I can really feel myself getting stronger, and ready to get into a bro split phase really confident and strong
If someone was only able do get through each workout once per week as opposed to twice due to sport, how would the volume change for each workout? Would you add one or two more working sets to each exercise? Split would look like Push>Cardio/Sport Training>Legs>Cardio/Sport Training> Pull > Rest > Gameday.
Hey Jeff, loving your workout, I was wondering if I should add incline bench into the workout. or is it not needed? would like to know your advice on this. Advice anyone?
Jeff, can you give the reasoning on why the added triceps exercise on pull days and the added bicep exercise on push days. I currently add more volume to biceps on pull days and triceps on push days, as i thought that working these out two days in a row would be insufficient rest. Would be eager to hear the pros/cons of each.
Hey man i had exact same question... It has to have some reasoning behind. That additional volume for biceps and triceps should be at least for different heads of that muscle in my opinion.
I am trying to gain some weight/muscles, so had one doubt. How many times a week should i follow this PPL. 1) monday - push tuesday - Pull. Wed - leg rest on wed thur fri sat and sun 2) mon push Tue pull Wed leg Thur push Fri pull Sat leg Or should i follow other routine ???
so I have a question about the DB standing shoulder press. So anyone well experienced here please answer to help me out. When I stand to do it, I can press 40 lbs BUT I end up feeling like I am resting my lower back for support. To the point that by the time I am done, not only are my shoulders on fire; but so is my backbone, or at least I think it is my backbone. If it is my muscles then that is fine, but the feeling doesn't feel the same as my shoulders on fire. I know I could go with less weight to keep that from happening, just in case I might eventually cause a ruptured disk; but then I am doing far more reps to get my shoulders burning. I THINK it is just that my lower back stabilizer muscles are just not strong enough to support me doing a standing DB shoulder press. This could be due to the fact that I have spent years doing seated DB press. Either way, I really want to build my shoulders up; but obviously without destroying my back or backbone. Please advise. THANKS!
I‘be been doing the PPL sets for a couple of weeks now -- love it! The other night I was doing Push2. I was doing my DB floor flys, and as I walked over to the dumbbell rack I spotted a guy on the bench doing some underhanded dumbbell bench presses. Now that is an unusual exercise, and I thought, “Could it be?” Sure enough, as I was moving on to my close-grip barbell bench press I see him doing those DB abduction rows. Aha! So I asked him before I left if he was doing the Athlean-X PPL splits, and he said, “Yes! Good eye!” Made a new gym buddy. Thanks, Jeff!
We need a dumbbell only home version of the PPL series. Since most of the workouts in this series can be performed at home it shouldn't be that hard to make one. Stuff like the Hi to Low Crossover are such powerful exerices that may require two different alternative workouts to get the full impact of it. Personally I don't mind more workouts, just wanna be able to know I'm hitting everything while sticking to it. It would also be great to talk about the abs situation in PPL because I notice alota people neglect abs while some add it on the leg day. But is that often enough and how does it affect pull day right after if you're only rocking one rest day for the week?
The closest you'll get at home without a pulley system is resistance bands. You need to anchor the band somewhere high up and on something you can wrap it around. The easiest way is to do it unilaterally, so one arm at a time, but if you can anchor two bands then you could replicate the machine. Issue is that bands increase in resistance with length whereas machines provide constant tension..
Hey, Nice video, thank you so much. However I have two questions. How long should the rest between sets be ? And at which RPE should the sets be performed, where it is not mentioned how many reps should be "left in the tank" ? I wish everyone a nice and healthy day. :)
Long enough to recover and feel ready for the next set, so it depends on how strenuous the lift is. For major compound lifts and supersets I take longer rests in between than I do for isolation exercises. You want your central nervous system to recover, so if you're setting a time limit make sure it's enough time rather than less. My longer rests are about 3 minutes and the shortest is 90 seconds for me, but it depends on how much time you want to be at the gym
Would it be better if I done this: Monday-biceps (4 exercises) and shoulders (4 exercises) Tuesday- chest (4 exercises) and triceps (4 exercises) Wednesday-Legs and back (4 exercises) Thursday-(repeat of Monday) Friday-(repeat of Tuesday) So every week I will be doing 8 exercises in total for muscle group but Mondays workout is the exact same as Thursdays and Tuesdays workout is the exact same as Fridays. I don’t like training back and biceps on the same day btw. I’m not sure which is better because in the video he has 2 days which have different exercises aka push 1 and push 2. I feel like the workout I suggested would be better cause I would be hitting all areas of the muscle group twice a week
Want to see where the shoulder exercises rank amongst the BEST (and WORST)? Check out this shoulder exercise rankings list => th-cam.com/video/tZafawk3arc/w-d-xo.html
Maybe I missed it. Is the push 1 and 2 supposed to be done on the same day?
@@scottparrott6669 Same question, But I think we neee to use it one second day of the week after the First PPL Split
@@mascot6418 TY
Any updates for the program composition?
Plz make another PPL series ❤️❤️❤️
Push 1:
6:00 List
2:10 *4x4-6* Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 *3x10-12* High-to-Low Crossover
3:15 *4x8-10* DB Shoulder Press
3:57 *3x12-15* 1½ Side Laterals
5:03 *3x10-12* Lying Tricep Extensions*
5:10 *3x10-12* DB Waiter's Curls*
5:53 *3x15-20* Rotaor Cuff External Rotation
Push 2:
10:25 List
6:32 *4x4-6* Barbell OHP 【Leave 1-2 reps in the tank】
7:08 *3x8-10* DB Underhand Bench Press
8:00 *3x8-10 Each Arm* Abduction Row
8:30 *3x10-12* DB Floor Flys
9:16 *3x6-8* Close Grip Bench Press *
9:37 *3x10-12* DB Curl of Choice*
10:04 *3xF* Pushup Plus
*Super set with other marked exercise
and rest periods?
Do rest as you prefer, if you feel good 1 min, then 1min...But mostly 2mins rests, even 3 mins are fine (2-5mins for strenght training)
Thx!
You da 🐐
What is the meaning of “leave 1-2 rep in tank”?
*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-push-workout
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…
First!
i never win jeff this isn’t fair
Just waiting to win so I have motivation to start working out
@@awaara24 nope, get rekt kid
Lost again
jeff skipped a workout one day and that is why we have rest days
Lol, this is hilarious
Six days did Jeff workout and on the seventh he did rest
@@connorgrimmer2196 and was refreshed 😁
The Jeff giveth, and the Jeff taketh away.
What the fuck bro 😂😂😂
bro.. the things that you're giving out for the community for free, just so that they'd get into getting in shape, its amazing. i've gone to an LA fitness in toronto for about 6 months, paid close to 100/hr for one of their 'better' trainers, and they made me do bro splits the whole time. i was always sore, always discouraged, and after saving up my motivation for months, it was a real kick to the groin. fast forward 4 years later, i've been doing your PPL workouts for over a year now from the 3 videos of this set exactly as you recommended, asynchronously. my brother, i look good now, and feel even better. thank you. every time i look in the mirror and feel that pride swelling up, i remember how u were the man who had the golden rules that got me here. im grateful. thank u
Does he have a Push and Pull video like this because it’s pure gold 😩
Yes just search in the perfect pull workout.
I’ll save everyone time, everyday is face pulls. That’s it.
He wronged u. No face pulls this time
Actually it‘s face pushes this time
@JAT Argao Scammer
Idk sounds a bit unorthodox to me😉
Except on push day. But then you just push all that other shit out the way and get back to face pullin
So I like to think I do well in the gym, but I just completed Push 1 and I didn't realize how good both hi-lo crossovers ad lying triceps really were. Best workout I've had in awhile. Thanks Jeff!
for me at 73 y.o. I NEED that day off. if I do "too much" by about 36-48 hours later, my body is telling me all about it. recovery is certainly different and more time is key . . .
sure, I'm not his demographic target but smart advice is smart at any age . .. don't quit and don't get hurt
@Aman Bhardwaj it's easy. I'm too old to remember that I forgot that . .
on the other hand I'm also willing to forgive myself for once upon a time being young and knowing everything. Grasshopper, you must suffer terribly from such a burden. there is nothing else left in life for you. I'm OK with that . . .
@@williamtomkiel8215 dont listen to him! keep working hard and being healthy and most importantly SAFE!
@@Tedbear177 having been at it for 25+ yrs, , still the same weight 175-180 and 32-34 waist, but stronger and a better dancer. while many "bros' at this site not have noticed or care at all, women "of a certain age" do. For some of you guys, that might be your mom and you know she wants to be happy and off your case . . .ask me how I know . . and SAFE and unhurt are the prime directives. You do the same...
@Aman Bhardwaj remember that when you're an out of shape 45 y/o
@Aman Bhardwaj You've already started rationalising why you're too lazy to go to the gym as you get older. Your mindset has already failed. lmao
I've been doing this split for a couple of months. It's been fantastic!!
I've substituted a few things with some from Athlean-x 20 best exercises in an effort to preserve my shoulders / knees.
Dumbbell press rather than barbell press and etc.
Should add that my main goal is just to feel good and keep muscle loss at a minimum as I get older.
Uploaded right at the end of my push day 😪 I’ll be back to this on Thursday though
DUDE SAME HERE
Do u know when hes gonna release the leg workout
No point in workout hopping if what you are doing is working for you
That rotator cuff external rotation, that’s where the magic is. Helps balance it out 🎉
PERFECT Timing! This video went live literally minutes before my push workout :D
Thanks for putting this out for free, have been using this series for a year and never thanked you.
Thank you! I’ve been waiting for this series. I’ve been making my own perfect push/pulls by combining all of your perfects together, but I’m so glad to see what you came up with!
I love these videos. So far in just a few weeks of watching them, I've resolved some upper back problems (face pulls and pull-ups), increased my 1 rep max by 20lbs in one workout (plugging the energy leaks), and my skinny ass has seen bigger and better physical gains by following Jeff's advice than I did in the prior 5 months (when I started). It makes me believe I might actually get to the point where I'm no longer the tall skinny guy.
That's it buddy, you'll be short in no time.
Thanks for doing these perfect PPL videos with 2 different workouts for each. I was literally just in the process of taking your other perfect workout series and trying to design this very thing myself. So it’s exactly what I’m looking for. Looking forward to the Legs portion.
So can I do these 2 workouts in my go our wait till next push day to do the 2nd workout?
@@nickg1318 push 1 is for day 1. Push 2 is for day 2. If you can do all of these in 1 day ur just not using enough weight nor reps
To anybody who is curious if this actually works, I've been doing this PPL split for several months, and I have noticed serious growth in my shoulders, arms, legs, and back. This is such a good routine. Thank you Jeff.
Hey push 1 and 2 gotta be done the same day?
@Ben Steele oh I see thanks a lot so im doing well with the routine
@maikelpereira7538 wait do u have to do push one and two one the same day or separate them
For my reference:
Push 1:
6:00 List
2:10 4x4-6 Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 3x10-12 High-to-Low Crossover
3:15 4x8-10 DB Shoulder Press
3:57 3x12-15 1½ Side Laterals
5:03 3x10-12 Lying Tricep Extensions*
5:10 3x10-12 DB Waiter's Curls*
5:53 3x15-20 Rotator Cuff External Rotation
Push 2:
10:25 List
6:32 4x4-6 Barbell OHP 【Leave 1-2 reps in the tank】
7:08 3x8-10 DB Underhand Bench Press
8:00 3x8-10 Each Arm Abduction Row
8:30 3x10-12 DB Floor Flys
9:16 3x6-8 Close Grip Bench Press
9:37 3x10-12 DB Curl of Choice*
10:04 3xF Pushup Plus
push 1
- chest
- chest
- front delt
- middle delt
- long head tricep
- long head bicep
- external rotation of shoulder exercise
push 2
- front delt (barbell press compound)
- chest
- middle/rear delt (abduction rows)
- chest
- tricep
- bicep curl
- chest
Communism: For OUR reference
Should I be doing both pushes a day, or the first push day push 1, and the next push day push 2?
@@YishCardz This is how the workout should go generally.
Monday - Push 1, Tuesday - Pull 1, Wednesday - Legs, Thursday - Push 2, Friday - Pull 2, Saturday - Legs, Sunday - Rest.
@@kishorekumar624 ty, was looking for this comment
@@kishorekumar624thnx Bhai
Hey Jeff, I’ve been doing your PPL split since I got cleared by the physio since having a winged scap, finally pumped out 4x4 100kg on bench, none of my previous coaches ever got me there, Thankyou.
Imagine pressing the notification squad giveaway and actually winning
It’s impossible
I don't have to. I won. 🙃
Ooo I actll jus won
Second time :)
@@ibucketzz7655 do you get a different program?
@@CoNSu_11 No I got the same as last time
For people coming back to this video, don't forget to *like* it. He deserves that much
Finally, you dropped this. I've only been training the pull workout for the past 2 weeks.
He finally pushed the long awaited content.
Push 1:
6:00 List
2:10 4x4-6 Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 3x10-12 High-to-Low Crossover
3:15 4x8-10 DB Shoulder Press
3:57 3x12-15 1½ Side Laterals
5:03 3x10-12 Lying Tricep Extensions 【Super Set】↓
5:10 3x10-12 DB Waiter's Curls 【Super Set】 ↑
5:53 3x15-20 Rotator Cuff External Rotation
Push 2:
10:25 List
6:32 4x4-6 Barbell OHP 【Leave 1-2 reps in the tank】
7:08 3x8-10 DB Underhand Bench Press
8:00 3x8-10 Each Arm Abduction Row
8:30 3x10-12 DB Floor Flys
9:16 3x6-8 Close Grip Bench Press 【Super Set】↓
9:37 3x10-12 DB Curl of Choice 【Super Set】 ↑
10:04 3xF Pushup Plus
God bless!
Just crushed it! Thanks Jeff! More workouts please and also more workouts with variations/alternatives and targeted for us ladies ❤
Imma try these for a month and come back and let you know how it worked for me
What perfect timing it just so happens to be my push day today
I push every day...
When I'm taking my morning dump! 👌
It's a Monday it's push for most people doing push pull legs so it's not really a coincidence
@@kissmyaxe9121 What if you’re an alpha and start with Legs on Monday😎
Thanks for this ppl workout I was doing it all wrong for the last 12 years but I see a huge difference with this thanks a lot
Your videos are great! Thanks in particular for actually taking the time to explain the motivation behind the exercises. This helps a lot when it comes to reproducing the proper technique.
Floor Flys; WTF, that’s BRILLIANT! They really do allow you to focus on the negative (eccentric contraction/elongation) portion of the exercise.
Loving this series. Needed a new routine after doing the same routine the last seven months.
This is what everyone was waiting for eagerly.
Jeff thank you so much for your help spreading your knowledge and education in fitness and nutrition. Been following your content for a couple of months now. I am 5’9 and I have gained at least 10 lbs of muscle mass and now sitting at 172 lbs!
I’ve been doing this workout for a while now and I love it. My question though, is should we be adding an abs workout to this?
i do my abs on leg day after the last leg exercice
This is why Jeff is the GOAT of fitness and the mastermind of proper execution. 95% of people when they do a PPL do a Push day first before pull, why this is important is because especially for the people deadlift would be deadlifting the day before a squat day would be highly ill-advised which can increase injury and overall fatigue. If you do Pull, Push, Legs you allow a day rest so your body can recover from deadlifting unto squats. AthleanX actually the GOAT.
So i been working out for around 3yrs and Jeff is the one who guided me in to this. I see myself as a ish fit person. After Jeff posted his Push/Pull and legs workout i wanted to give it a try and changed up my whole plan. I have been following this PPL workout for a while, and have to say i feel nothing, i dont get a pump. After a session i dont even feel like i have worked out, dont feel teard up at all.
I dont see any varations of benches like, incline, my tricep dosent even get tired. Whats the point of floor flys when you have Pec deck machines. Jeffs PPL workout dont really work for me, and i have to say, i going somewhere else to find tips. My point with all of this is not to be negative, as i said. This guys got me inn to working out in the first place, and for newbies the plan may be awsome. But for someone who has been working out for some yrs. This dosent really meet my needs.
Do you still see gains after using this workout ?
Now just waiting on the Legs video and I can completely rework my own workout program :D
He’s done a legs video just search it up.
@@Holographiclynx it’s not separated between the two days
@@Holographiclynx obviously no one is saying he doesn't have legs videos...but he also has other push/pull videos. the point was him finishing this series of 3 videos with the leg segment.
A non-weight home variant version of this series would be beneficial!
Wow! Your channel is amazing. I love the educational aspect and how much effort you’ve put into your videos. Thank you Jeff!!
Burns so good day one of the push 1 workout I’m already feeling motivated having a plan in place with everything laid out thanks Jeff!!
Oh I understand now, so push 1 is one day and push 2 is the second, my brain went haha do both
Do you have a video for no equipment? I don’t go to the GYM and I don’t have much equipment. I appreciate your Videos. Thank you!
Thanks 🙏, that’s the workout schedule I’ve been looking for and it couldn’t come from a more trustworthy source. Thanks, Jeff!
Hi Jeff. Big fan of your videos. Im a 51 year old guy who's getting back in to working out. I love this series because I can do most of the exercises at home with my half rack. Can you suggest some alternates for the cable machine exercises across the 3 video series? Thanks and again really get a lot out of all your videos.
Where would you add the “Perfect Abs” workout in the split?
Let me know if you find out? That’s what I’m wondering
On leg day or rest
@@theo49476 Yeah but you don't want to repeat the same abs workout. This one is fairly strenuous so I'd put it on those days and do some lighter ab work after push/pull workouts.
@@theo49476 Complemental, as in obsolete? The abs get enough work from compound lifts
@@theo49476 don't listen to everything he says. He often changes his opinion anyway. Training your abs 4-5 times a week is just stupid and burning your gains. It's a muscle like any other muscle. It needs rest. And like someone else said, your abs are also getting trained a lot with compounds.
He's recommending 1 workout per day:
Day 1: Pull 1
Day 2: Push 1
Day 3: Legs
Day 4: REST
Day 5: Pull 2
Day 6: Push 2
Day 7: Legs
Day 8: REST
Day 9: Pull 1
Day 10: Push 1
Day 11: Legs
Day 12: REST
And so on...
Great split, good gains!
Thanks for clarifying this.
That's asynchronous split, you can also do synchronous split
Been loving this split for months, but for push day 2, swapping OHP for incline barbell has given me great gains, And I go a little lighter on OHP afterwards, higher reps. Otherwise this whole split is amazing and only require slight tweaks based on what you need personally
1 1/2 side Lateral Raises. Genius!!🫡
As a beginner your videos have helped me alot
You're amazing, thank you for all your dedication to this work.
I don't do seated over-head presses anymore at all. I allready hurt my back a couple of times with this exercise.
These workout series are great! Just crushed it! More workouts please
Hello Jeff,it’s really helpful what are you sharing with us.I just have a question 🙋♂️ In a PPL program when should I work Abs,forearms etc?
Thanks
hardly need to tbh
because you should be using your core in all exercises
I've been doing PPL split for 3 weeks and it has kicked my ass! In a good way tho haha I can really feel myself getting stronger, and ready to get into a bro split phase really confident and strong
Let's give it a try. Thanks Jeff!
YOU WERE HERE ON TIME,
JUST NOT ONE OF THE LUCKY RANDOMLY SELECTED WINNERS.
That’s happened to me 3 times already
Jeff, please make a PPL dumbbell workout.
Awesome. This is a similar workout to what I do on mondays and thursday’s. Jeff’s is better though. I’ll try it out next week.
Today's my bd This is my gift lol
Happy bd
@@Hi-ok7gb Thanks bro
If someone was only able do get through each workout once per week as opposed to twice due to sport, how would the volume change for each workout? Would you add one or two more working sets to each exercise?
Split would look like
Push>Cardio/Sport Training>Legs>Cardio/Sport Training> Pull > Rest > Gameday.
This guy looks like a super buff David Schwimmer. I love all of these videos of his
Can’t wait to try this out tomorrow
PUSH 1
1. barbell bench press : 2:11
2. high to low cross overs : 2:40
3. DB shoulder press : 3:20
4. 1 1/2 side laterals: 4:10
5. lying tricep extension : 5:17
6. DB waiters curl : 5:34
7. rotator cuff extension : 5:55
PUSH 2
1. barbell over head press : 6:32
2. db underhand bench press : 7:08
3. Abduction rows : 8:02
4. DB floor flys : 8:32
5. close grip bench press : 9:24
6. dumble curl off : 9:40
Thank you!! You've helped me in so many ways with each video I learn more and more!!
Push 1:
6:00 List
2:10 4x4-6 Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 3x10-12 High-to-Low Crossover
3:15 4x8-10 DB Shoulder Press
3:57 3x12-15 1½ Side Laterals
5:03 3x10-12 Lying Tricep Extensions*
5:10 3x10-12 DB Waiter's Curls*
5:53 3x15-20 Rotaor Cuff External Rotation
Push 2:
10:25 List
6:32 4x4-6 Barbell OHP 【Leave 1-2 reps in the tank】
7:08 3x8-10 DB Underhand Bench Press
8:00 3x8-10 Each Arm Abduction Row
8:30 3x10-12 DB Floor Flys
9:16 3x6-8 Close Grip Bench Press *
9:37 3x10-12 DB Curl of Choice*
10:04 3xF Pushup Plus
Great Video! Thank you 🔥👏💪🫶
Honey, I understand you’re in labour but Athlean-X just uploaded...
Push-Pull supersets? Love doing bench press immediately followed by bent-over rows.
Excellent workouts, advise and explanation every time! Thanks fella 👌🏻💪🏻🔥
When you are so early that even the list guy isn't here yet 😒
Your videos are so easy to understand I love it
If I do not have a machine for the high-to-low crossover is there a variation I can perform with a band that will achieve the same effect?
I’ve been following Cbums push pull legs but I feel like I need more volume and I have genuinely started to enjoy working out so I feel I can add some
What’s a good workout to sub for the high to lows. I don’t have that machine available to me
Any chance of Triceps edition for the resistance band series?
Jeff, when are you coming out with a workout app?
Can you please do a push pull legs bodyweight version
Hey Jeff, loving your workout, I was wondering if I should add incline bench into the workout. or is it not needed? would like to know your advice on this.
Advice anyone?
I hate to break it to you mate but this guy just doesn’t read comments haha. My advice is probably just do it on your push day lol
Do we have to do the push 1 and push 2 in the same day ? Or separate sessions
lol its for ur second weekly push
Ofcourse on different days
@@hariskh8357 thanks man
@@animemashup7252 appreciate it:)
@6:22 I would like to get a step by step guide Jeff...
Jeff, can you give the reasoning on why the added triceps exercise on pull days and the added bicep exercise on push days. I currently add more volume to biceps on pull days and triceps on push days, as i thought that working these out two days in a row would be insufficient rest. Would be eager to hear the pros/cons of each.
Hey man i had exact same question... It has to have some reasoning behind. That additional volume for biceps and triceps should be at least for different heads of that muscle in my opinion.
He said why in the video. Might want to rewatch in case you missed other important info, too.
@@katechastain8943 Yeah i still don't really understand it. No matter anyway, i've moved onto a different split now and will be on this for a while.
Jeff You Are Priceless!!I can't Thank you Enough!!!❤❤😁
I believe you have an improper white balance on your camera. I suggest color coding it in post to make it less red, just a tip. love your content
I love this guy exist, thank youuu 💓🙌🏻
We need the perfect upper/lower split now
hey athlean can you put up a workout program for full body strength training.
cheers bud
Is there an alternative for the hi-to-low crossover? I don't have a cable machine
I am trying to gain some weight/muscles, so had one doubt. How many times a week should i follow this PPL.
1) monday - push tuesday - Pull. Wed - leg rest on wed thur fri sat and sun
2) mon push
Tue pull
Wed leg
Thur push
Fri pull
Sat leg
Or should i follow other routine ???
Great series. I'd love to see a series on antagonistic muscle groups over three days. Something like Chest/Back, Shoulders/Arms, Legs
When are u gonna do abs and cardio workout when doing the push pull legs plan?
so I have a question about the DB standing shoulder press. So anyone well experienced here please answer to help me out.
When I stand to do it, I can press 40 lbs BUT I end up feeling like I am resting my lower back for support. To the point that by the time I am done, not only are my shoulders on fire; but so is my backbone, or at least I think it is my backbone. If it is my muscles then that is fine, but the feeling doesn't feel the same as my shoulders on fire.
I know I could go with less weight to keep that from happening, just in case I might eventually cause a ruptured disk; but then I am doing far more reps to get my shoulders burning.
I THINK it is just that my lower back stabilizer muscles are just not strong enough to support me doing a standing DB shoulder press. This could be due to the fact that I have spent years doing seated DB press. Either way, I really want to build my shoulders up; but obviously without destroying my back or backbone.
Please advise. THANKS!
I‘be been doing the PPL sets for a couple of weeks now -- love it! The other night I was doing Push2. I was doing my DB floor flys, and as I walked over to the dumbbell rack I spotted a guy on the bench doing some underhanded dumbbell bench presses. Now that is an unusual exercise, and I thought, “Could it be?” Sure enough, as I was moving on to my close-grip barbell bench press I see him doing those DB abduction rows. Aha!
So I asked him before I left if he was doing the Athlean-X PPL splits, and he said, “Yes! Good eye!” Made a new gym buddy. Thanks, Jeff!
What are the ideal rest periods between these sets?
1-2 mins or whenever you feel recovered
We need a dumbbell only home version of the PPL series. Since most of the workouts in this series can be performed at home it shouldn't be that hard to make one. Stuff like the Hi to Low Crossover are such powerful exerices that may require two different alternative workouts to get the full impact of it. Personally I don't mind more workouts, just wanna be able to know I'm hitting everything while sticking to it. It would also be great to talk about the abs situation in PPL because I notice alota people neglect abs while some add it on the leg day. But is that often enough and how does it affect pull day right after if you're only rocking one rest day for the week?
Hey Jeff, can you please suggest an alternative to the hi-low cable crossover as I don't have a cable machine at home. Cheers
same
The closest you'll get at home without a pulley system is resistance bands. You need to anchor the band somewhere high up and on something you can wrap it around. The easiest way is to do it unilaterally, so one arm at a time, but if you can anchor two bands then you could replicate the machine. Issue is that bands increase in resistance with length whereas machines provide constant tension..
Thanks for the free workout! Push 1 and Push 2 are done on alternating days correct?
Hey,
Nice video, thank you so much. However I have two questions. How long should the rest between sets be ? And at which RPE should the sets be performed, where it is not mentioned how many reps should be "left in the tank" ?
I wish everyone a nice and healthy day. :)
how long should I rest between sets? I usually do 90 seconds
Long enough to recover and feel ready for the next set, so it depends on how strenuous the lift is. For major compound lifts and supersets I take longer rests in between than I do for isolation exercises. You want your central nervous system to recover, so if you're setting a time limit make sure it's enough time rather than less. My longer rests are about 3 minutes and the shortest is 90 seconds for me, but it depends on how much time you want to be at the gym
Awesome no bs routine, thanks so much you legends
Would it be better if I done this:
Monday-biceps (4 exercises) and shoulders (4 exercises)
Tuesday- chest (4 exercises) and triceps (4 exercises)
Wednesday-Legs and back (4 exercises)
Thursday-(repeat of Monday)
Friday-(repeat of Tuesday)
So every week I will be doing 8 exercises in total for muscle group but Mondays workout is the exact same as Thursdays and Tuesdays workout is the exact same as Fridays. I don’t like training back and biceps on the same day btw. I’m not sure which is better because in the video he has 2 days which have different exercises aka push 1 and push 2. I feel like the workout I suggested would be better cause I would be hitting all areas of the muscle group twice a week
just need legs and back now lol
thanks athlean x for all the good gear