*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-pull 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…
Pull 1: 6:01 List 1:48 *1x5* Deadlifts 【80% ORM】【Perform 4 warmup sets】 2:13 *3x8-10* Chest Supported Row 3:07 *2-3x10-12* DB Pullovers 3:48 *3x8-10* DB High Pull 4:25 *3xF* Bicep Chin Curls* 5:08 *3x10-12* Overhead Tricep Extension* 5:38 *3x15-20* Angel and Devils Pull 2: 10:18 List 6:27 *3x5* Snatch Grip Deadlift 【Using weight you can do for 8 reps】 7:17 *3x6-8* Weight Pullups 【Swith with deadlifts if grip is compromised here】 7:54 *3x10-12 Each Arm* DB Gorilla Rows 8:29 *2-3x12-15* Staight Arm Pushdowns 9:14 *3x6-8* Barbell Curls* 9:38 *3x10-12* Tricep Pushdowns* 9:52 *3x15-20* Face Pulls *Super set with other marked exercise
Exercise 4 in Pull 1 is actually a DB High Pull, not chest supported row for a second time. He has it mislabeled in the description. Thanks for the list though!
Pull 1: 6:01 List 1:50 - Barbell Deadlifts - *1 x 5* (80% of 1RM) 2:14 - Chest Supported Rows - *3 x 8-10* 3:08 - DB Lat Pullovers - *2-3 x 10-12* 3:49 - DB High Pulls - *3 x 10-12* 4:27 - Biceps Chin Curls - *3 x F* into ↓ 5:10 - Overhead Triceps Extension - *3 x 10-12* 5:39 - Angels and Devils - *3 x 15-20* Pull 2: 10:17 List 6:29 - Snatch Grip Deadlifts - *3 x 5* (Leave 2-3 in the tank) 7:18 - Weighted Pullups - *3 x 6-8* 7:54 - Alt. DB Gorilla Rows - *3 x 10-12* each arm 8:30 - Straight Arm Pushdowns - *2-3 x 12-15* 9:15 - Barbell Curls - *3 x 6-8* into ↓ 9:27 - Triceps Pushdowns - *3 x 10-12* 9:52 - Face Pulls - *3 x 15-20*
@@shaikharbaazarif7126 No, for these you would do one for both of your pull days in the week, meaning if you do #1 on monday, you shouldn’t do #2 until friday or your next pull workout
The mimimimi ist strong with this one. It's free advice someone is giving out of the goodness of their heart. Yeah, let's go ahead and complain about that...
@@tonystark8689 because the whole internet is full of *HILARIOUS* jokes like this one and it sucks the energy out of it. It is sooo funny I am literally laughing so loud right now that the neighbours called the cops...🤨🤷🏼♂️
I'm 67 years old and was an avid muscle trainer until about 7 years ago when I moved to Europe. I found a wonderful gym here in the Black Forest in Germany and decided to get back to my workout routine. Your videos have been invaluable in helping me get back into the swing and, of course, due to my age, I gotta go easy to get back in some sort of decent shape. My daughter has been an inspiration, she's in her mid forties and preparing for a body building contest in Florida. So, long story short, my goal is to get back some of the elasticity and strength I had when I was in my thirties and forties (and most of my 50s) and so glad I found this series! Thank you so much for all your hard work and instructions and now I can look forward to looking and feeling my best well into my 70s and God willing, my 80s!!!
Pull Workout 1: - Barbell Deadlifts - 1 x 5 (USING 80% of 1RM) (PERFORM 4 WARMUP/RAMP UP SETS) 1:50 - Chest Supported Rows - 3 x 8-10 (takes the low back out of the equation) 2:15 - DB Lat Pullovers - 2-3 x 10-12 (direct lat work) 3:11 - DB High Pulls - 3 x 10-12 (targets the upper back muscles with healthy shoulder mechanics) 3:50 - Biceps Chin Curls - 3 x F 4:27 into Overhead Triceps Extension - 3 x 10-12 5:12 - Angels and Devils - 3 x 15-20 (posterior chain corrective) 5:40 Pull Workout 2: - Snatch Grip Deadlifts - 3 x 5 (Leave 2-3 in the tank) 6:29 - Weighted Pullups - 3 x 6-8 7:18 - Alt. DB Gorilla Rows - 3 x 10-12 each arm 7:53 - Straight Arm Pushdowns - 2-3 x 12-15 8:29 - Barbell / EZ Curls - 3 x 6-8 9:15 into Triceps Pushdowns - 3 x 10-12 9:27 - Face Pulls - 3 x 15-20 9:53
Someone please please explain what is pull 1 and pull 2? How does it work? Do i have to do both 1&2 on the same day? Or should I pick one and do? Or should I do pull 1 on one day and pull 2 on another?
@@AsadKhan-ch1je I'd say 3 to 4 would suffice. Most important is doing them to check your form because the perfect form is very very important for deadlifts. Jeffs made a dedicated video on it do check it out
Pull 1: 6:01 List 1. 1:48 1 x 5 Deadlifts 【80% ORM】【Perform 4 warmup sets】 2. 2:13 3 x 8-10 Chest Supported Row 3. 3:07 2-3 x 10-12 DB Pullovers 4. 3:48 3 x 8-10 DB High Pull 5. 4:25 3 x F Bicep Chin Curls* 5:08 3 x 10-12 Overhead Tricep Extension* 7. 5:38 3 x 15-20 Angel and Devils Pull 2: 10:18 List 1. 6:27 3 x 5 Snatch Grip Deadlift 【Using weight you can do for 8 reps】 2. 7:17 3 x 6-8 Weight Pullups 【Swith with deadlifts if grip is compromised here】 3. 7:54 3 x 10-12 Each Arm DB Gorilla Rows 4. 8:29 2-3 x 12-15 Staight Arm Pushdowns 5. 9:14 3 x 6-8 Barbell Curls* 9:38 3 x 10-12 Tricep Pushdowns* 6. 9:52 3 x 15-20 Face Pulls *Super set with other marked exercise
I've had to formulate my own push/pull/legs workout based on his advise and this makes it SO MUCH easier to literally exist. I cannot adequately emphasise how grateful I am for this dude🙌🏾
I did Pull#1 this morning, and I'll start with some preliminary info. I've never done a PPL split. I lift regularly though I've never done deadlifts, so some research into proper form was necessary. Here are some considerations: 1. Took me 55 minutes with approx. 1-1:30 between sets, and taking about 3-5 minutes between exercises. 2. I found the chest-supported rows a lot easier to manage with dumbbells instead of a bar. 3. This wore me out pretty good, so I'm hoping these workouts will help my endurance. Had to sit on the bench for a while afterwards. 4. Don't do this within 2 hours of eating. The Angels/Devils almost had my lunch coming up. 5. 12 hours later, I'm already sore af, but in all the right places (except arms.) 6. Looking forward to Push#1 tomorrow. So far, I like it.
So happy I found this guy. He is an excellent teacher of all these exercises. But what makes his videos so GREAT is when he shows you how to do the exercise you can literally see the muscle group he is using and how it flexes. He is so cut you can see every muscle in his body and you can actually see what it is doing to your body. I am about to start his push pull legs workout. This the BEST training video I have used on TH-cam except for the 1 that got me started Taebo.
For my reference: Pull 1: 6:01 List 1:48 1x5 Deadlifts 【80% ORM】【Perform 4 warmup sets】 2:13 3x8-10 Chest Supported Row 3:07 2-3x10-12 DB Pullovers 3:48 3x8-10 DB High Pull 4:25 3xF Bicep Chin Curls* 5:08 3x10-12 Overhead Tricep Extension* 5:38 3x15-20 Angel and Devils Pull 2: 10:18 List 6:27 3x5 Snatch Grip Deadlift 【Using weight you can do for 8 reps】 7:17 3x6-8 Weight Pullups 【Swith with deadlifts if grip is compromised here】 7:54 3x10-12 Each Arm DB Gorilla Rows 8:29 2-3x12-15 Staight Arm Pushdowns 9:14 3x6-8 Barbell Curls* 9:38 3x10-12 Tricep Pushdowns* 9:52 3x15-20 Face Pulls *Super set with other marked exercise
3 years began working out in the gym. I didn't had any knowledge about fitness. Besides, some of my muscles were way stronger than others because of the fact that I play volleyball in the second league in the Netherlands. The hardest part for me was that I wasn't able to do a pull-up. Eventually I quit working out because of several reasons. 3 months ago I started my fitness journey again after a one and a half year break. This time I used this PPL scheme. And I wished I used this sooner. My volleyball practices are going better then before (haven't played a match yet due to off-season). Also, 2 says ago I did my first pull-up ever! Yesterday and today I was able to do 3 in a row!! I'm so glad that I found this workout regime! Thanks Jeff!!
In my 3rd PPL cycle. WOW it is so much harder than it looks on paper and I am seeing gains after almost a year of slow gains with “Bro” workouts. Jeff is the man!
@@alaingonzalez9282 if u beat the hell out of ur bicep by doing many exercise u won't be able to perform exercise on the next day and only one exercise in which u give ur best is enough for ur 💪
I dont get it? Do you have to do pull workout 1 and 2 on the same day or workout 1 on the first pull day and workout 2 on de second pull day.......Or do you need to chose one for both pull days?
Ever since I started working out (about 1.5 months ago) I’ve wanted a PPL Split from THE MAN himself so badly. I follow all his advices to the best of my ability but I felt that something was lacking and it was my workout split and the exercise choices. I considered getting a trainer but I jumped with joy when I saw this video as it’s gonna save me a lot of money and give me high quality advice. Thanks a lot Jeff.
2014 i had a 100mph motorcycle crash. Your videos and compassion for your trade have helped me get my life back. You are an amazing healer and im infinitely grateful 🙏
Pull 1 - 6:05 BB deadlifts Chest supported rows DB lat pulldowns DB high pulls bicep chin curls or overhead tricep extensions angels and devils Pull 2 9:42 Snap crip deadlifts weighted pullups alt db gorilla rows straight arm pushdowns burbell ez curls or tricep pushdowns
As someone who focuses on calisthenics and uses weights as a supplement to that, I agree! I started to incorporate Pelican Pushups on gymnastic rings and Suppinated Grip Back Lever Pulls to my Pull days and it definitely positively affected the growth of my biceps!
I'm having that "Jeff is reading my mind" moment we all get every now and then. Was just thinking about changing my PPL routine and this comes up in my feed.
I have fewer than 1 friend in the World. That's right. Everybody disses me for making bad videos. I think they are perfect though. Who is right? My dissers or me? Which side are you on, dear nar
Someone please please explain what is pull 1 and pull 2? How does it work? Do i have to do both 1&2 on the same day? Or should I pick one and do? Or should I do pull 1 on one day and pull 2 on another?
I just did pull 1. The high pulls are an absolute game changer. Made me realize how much my upper back is lagging behind everything else. Looking forward to the push and legs videos
I recently tore a muscle in my back that was hell for a week.. all because I’ve been neglecting my upper body over my legs and really haven’t had good knowledge on how to execute my workouts. So I’m super happy to follow this and give it a go and hopefully no more injuries. A lot of your videos have helped with my recovery this week and Now I’m able to do 3lbs today and a few days ago just holding my phone was difficult so thank you for all the knowledge you put out!
This free content is GOLD!! I’ve moved through all the perfect and 100 workouts and now you add a PPL. Can’t thank you enough Jeff, your programs have given me gains I never thought possible.
This split is kicking my ass, no lie... thanks Coach Cavalier. This inspired me to go get some free weights to try to find my 1RM in deadlift, 126 pounds right now, it isn't much to people who have been doing this for awhile, but, I am only 6 months into my weight lifting life (never having lifted weights before, because I am a small person [5'8" and weighed 150 pounds until depression took over and I turned into a 300 pound 5'8" guy up until 6 years ago lol, I am now 212.2 pounds, going through a cutting phase to hopefully get to 200 by August!] I didnt go through sports in school). I was terrified of Squats and Deadlifts, because I was afraid of hurting myself (still am to a degree), but along side this channel from forever ago, I learned how to do these exercises.
What‘s wrong with you guys!? Tomorrow is Monday aka international chest day. You can’t just ignore facts, disrepect tradition and do whatever you like!
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I started this workout about 6 weeks ago and I'm definitely seeing gains, especially around the arms. I've never had good biceps and now they are looking bigger. Thanks Jeff!
Wasn't planning on slaying myself yesterday but as soon as I saw this video I went to the gym and hooooo boy am I feeling it today. Great stuff! I NEED those push and legs videos!
You are not alone bro! I did pull 2 instead of my usual pull and I freaking loved it! I’m currently looking at my upcoming push workout with absolute disgust. Hurry up Jeff!
After following this PPL split for 3 months now, I just hit a personal all time goal: deadlifting with the largest plates!!!! I’m so pleased:) Thanks Jeff❤️
I'm excited to post something similar soonish. I recently returned to weightlifting, and even more recently, discovered Jeff! So I started his PPL today with PUSH 1, and I can tell I am def sore in places I am not usually sore. Guy knows his shyt, that's for sure. Congrats on your goal.
@@tepoztlitlacatl634 Why would he name it Pull 1 and Pull 2 if you do it on the same day? it's obviously on different day and you alternate between two workouts
I am a 61 year old man and an avid fan of Athlean X. I very much enjoy the Perfect series and the step-by-step plans. I do not have a trainer, so being able to follow plans that a person can trust to not harm the body is quite beneficial. Thanks, Jeff!
0:58 Both routines follow the same pattern of push-pull-legs-rest-push-pull-legs. It's just a matter of how you arrange your workout days within a two-week timeframe. So, they're essentially the same in terms of muscle group targeting and rest. If you don’t understand think about it again ❤❤
If you go to a powerlifting gym, they actually have a station only for that. They put a hole in the bench so your face can poke through and a special T-bar.
I got a iso lat row at the gym. The supported row wasn't giving me the isolation as I wanted so I used that instead. Also I can't get the angle right toniso the back that machine helped me get the mind muscle connection.
Can’t wait for the rest of the series literally checking daily. Outside of this I’ve followed some advice for lower back pain and ankle pain which has been spot on so he definition knows his stuff. Jeff big fan keep it up mate 👍 first time commenting anyone I’m on TH-cam.
Someone please please explain what is pull 1 and pull 2? How does it work? Do i have to do both 1&2 on the same day? Or should I pick one and do? Or should I do pull 1 on one day and pull 2 on another?
Jeff, ATHLEAN-X Team, thank you guys the first set of perfect workout videos changed my life. With Gyms open again and since I’m not on the front line healthcare worker anymore I’m going to be sure to come back to this series all year.
Thank you so much for this PPL series, Jeff. I have terrible rotator cuff issues, and these workouts for the upper body give me the most relief I ever get. Thanks again!!!
Agreed. I know he's covered calves in a couple vids. But, I am finding I pretty much do the same couple calf exercises on leg day, there's got to be others than the weighted calf raises..
@@stagbeetle195 seated calf raises putting 45s on your legs while you sit on a bench. Very good for the outer calves. Also for weighted calf raises, go slow on the negative part of the movement and stretch at the bottom for a few seconds. Occasionally do sets of 40-50 on calf raises to fatigue them before you finish your workout. Hope that helps
Honestly, I have gained significant calf strength just by jumping rope for 6 years. I would suggest you start on that, then you would be amazed as to how much more you can do weighted calf raises.
@@navers87 The calves seem to respond to continuous activity more that other muscle groups. I've been bringing the jump rope out myself, since calf raises haven't seemed to do much on their own.
Been doing full body workouts for a while now. Looking forward to trying these out. Always good to switch it up. Give us the LEGS workout now Jeff so I can complete the Trifecta!!
@@User9681e this is what I’m doing Inverted row 3x5 Scapula pull-ups 3x5 Chin-ups 30 reps don’t do sets just complete 30 clean chin-ups Increase the number of chin-ups each workout by 1 so next workout do 31 and the next 32 and keep going until pull-ups are easy. And then after a few months when you can do multiple pull-ups. Add a weighted vest and increase weight every time you hit 3 sets of 8 chin-ups with good form.
Also don’t forget to add a rep every workout to Both the scapula pull up and the inverted row and then when you hit 3x8 on each do them both weighted and add weight gradually like with the chin up.
Jeff, your videos are the highest quality fitness on TH-cam I've come across. If you could do a Push/Pull/Leg routine split with just bands, that would be the most amazing thing to hit homes since your bodyweight stuff!
Thanks so much for this series! Your breakdown of the exercises along with your demos really helped me feel confident going into the gym for the first time.
I would absolutely love to see another updated different playlist for PPL, just to have something to switch between every several weeks or so. Love your vids man!
@@Maudibert1 every other workout, I had to substitute similar exercises for some of them just because of lack of equipment or my own capability due to past injuries. It’s by far not an easy program, people that say it’s easy are simply not pushing themselves to max capacity. Don’t take it lightly, you will definitely make HUGE amounts of gains if done correctly and you eat properly. Hope that helps!
Jeff many of us are fasting this Ramadan! Can you go over some stuff explaining when the best time to workout would be, type of workouts to do/avoid, what type of foods to eat/avoid and when to eat them for maximum efficiency???
Been trying to get back into the gym, just started to follow this split as accurately as possible. Going for the next 6-12 months (progressive increase in weight). Thanks a lot Jeff! Stoked to see how it works for me!
Hey Jeff, I Absolutely Love the Step by Step Programs. They’re a great way to ensure proper execution of the exercises with the maximum benefit while learning how and why to do them that way. Keep up the Awesome Work!👍
Alright, im quite happy i came here because ive never heard of angel's and devil's, so ill try this on my next pull day. The only thing im missing now is a pull exercise that requires absolutely no equipment. Kinda of like Push Up's, but for pull day. I dont have a pull up bar. If you can think of something other than invest in a pull up bar; preferably calisthenics exercise; ill be glad to look it over! Thanks!
*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-pull
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…
OP
How did i lose tf
Another L
hdf
🥲🥲
Anyone else see the pure joy in his eyes when he introduced face pulls?
YES 🤣
He was so excited it was the purest moment
Save the best for last, they say.
maybe he loves it more than he loves his wife lol
Top 10 Anime wholesome moment
my mom's quote that stuck with me forever, "You're never ready for what you have to do, you just do it and that makes you ready."
that's actually a great advice
And she belongs to the streets
That is great advice 👏
@@soonerborn7603 but on a serious note, stuff like that could also be motivating
SAN4Q says hi
Pull 1:
6:01 List
1:48 *1x5* Deadlifts 【80% ORM】【Perform 4 warmup sets】
2:13 *3x8-10* Chest Supported Row
3:07 *2-3x10-12* DB Pullovers
3:48 *3x8-10* DB High Pull
4:25 *3xF* Bicep Chin Curls*
5:08 *3x10-12* Overhead Tricep Extension*
5:38 *3x15-20* Angel and Devils
Pull 2:
10:18 List
6:27 *3x5* Snatch Grip Deadlift 【Using weight you can do for 8 reps】
7:17 *3x6-8* Weight Pullups 【Swith with deadlifts if grip is compromised here】
7:54 *3x10-12 Each Arm* DB Gorilla Rows
8:29 *2-3x12-15* Staight Arm Pushdowns
9:14 *3x6-8* Barbell Curls*
9:38 *3x10-12* Tricep Pushdowns*
9:52 *3x15-20* Face Pulls
*Super set with other marked exercise
Legend! Thanks a lot.
Exercise 4 in Pull 1 is actually a DB High Pull, not chest supported row for a second time. He has it mislabeled in the description. Thanks for the list though!
@@joshw3250 Cycle it. Do Pull 2 on your second pull day.
Doing the lords works
@@joshw3250 one group per day
Pull 1:
6:01 List
1:50 - Barbell Deadlifts - *1 x 5* (80% of 1RM)
2:14 - Chest Supported Rows - *3 x 8-10*
3:08 - DB Lat Pullovers - *2-3 x 10-12*
3:49 - DB High Pulls - *3 x 10-12*
4:27 - Biceps Chin Curls - *3 x F* into ↓
5:10 - Overhead Triceps Extension - *3 x 10-12*
5:39 - Angels and Devils - *3 x 15-20*
Pull 2:
10:17 List
6:29 - Snatch Grip Deadlifts - *3 x 5* (Leave 2-3 in the tank)
7:18 - Weighted Pullups - *3 x 6-8*
7:54 - Alt. DB Gorilla Rows - *3 x 10-12* each arm
8:30 - Straight Arm Pushdowns - *2-3 x 12-15*
9:15 - Barbell Curls - *3 x 6-8* into ↓
9:27 - Triceps Pushdowns - *3 x 10-12*
9:52 - Face Pulls - *3 x 15-20*
Should we do both on the same day?
@@shaikharbaazarif7126 No, for these you would do one for both of your pull days in the week, meaning if you do #1 on monday, you shouldn’t do #2 until friday or your next pull workout
Bro , saved so much time. You a real one.
The hero we don’t deserve, thank you!
I asked for this video so long ago that I've graduated high school, got my drivers licence, graduated university and got engaged before this came out.
The mimimimi ist strong with this one.
It's free advice someone is giving out of the goodness of their heart. Yeah, let's go ahead and complain about that...
Lol
@@DeBedschbacher Damn bro, why can't you just take the joke?
@@DeBedschbacher its not that deep
@@tonystark8689 because the whole internet is full of *HILARIOUS* jokes like this one and it sucks the energy out of it.
It is sooo funny I am literally laughing so loud right now that the neighbours called the cops...🤨🤷🏼♂️
I'm 67 years old and was an avid muscle trainer until about 7 years ago when I moved to Europe. I found a wonderful gym here in the Black Forest in Germany and decided to get back to my workout routine. Your videos have been invaluable in helping me get back into the swing and, of course, due to my age, I gotta go easy to get back in some sort of decent shape. My daughter has been an inspiration, she's in her mid forties and preparing for a body building contest in Florida. So, long story short, my goal is to get back some of the elasticity and strength I had when I was in my thirties and forties (and most of my 50s) and so glad I found this series! Thank you so much for all your hard work and instructions and now I can look forward to looking and feeling my best well into my 70s and God willing, my 80s!!!
Pull Workout 1:
- Barbell Deadlifts - 1 x 5 (USING 80% of 1RM) (PERFORM 4 WARMUP/RAMP UP SETS) 1:50
- Chest Supported Rows - 3 x 8-10 (takes the low back out of the equation) 2:15
- DB Lat Pullovers - 2-3 x 10-12 (direct lat work) 3:11
- DB High Pulls - 3 x 10-12 (targets the upper back muscles with healthy shoulder mechanics) 3:50
- Biceps Chin Curls - 3 x F 4:27 into Overhead Triceps Extension - 3 x 10-12 5:12
- Angels and Devils - 3 x 15-20 (posterior chain corrective) 5:40
Pull Workout 2:
- Snatch Grip Deadlifts - 3 x 5 (Leave 2-3 in the tank) 6:29
- Weighted Pullups - 3 x 6-8 7:18
- Alt. DB Gorilla Rows - 3 x 10-12 each arm 7:53
- Straight Arm Pushdowns - 2-3 x 12-15 8:29
- Barbell / EZ Curls - 3 x 6-8 9:15 into Triceps Pushdowns - 3 x 10-12 9:27
- Face Pulls - 3 x 15-20 9:53
Thanks!
Thanks for writing that up!
any recommendations on rests between sets?
Thanks
Thanks man!
Pull 1
1:50 deadlift
2:16 chest supported row
3:09 dumbbell pullover
3:50 dumbbell high pull
4:27 bicep chin curl
5:13 overhead tricep extension
5:41 angels and devils
Pull 2
6:30 Snatch grip deadlift
7:20 weighted pull up
7:56 dumbbell gorilla row
8:31 straight arm push down
9:16 barbell curl
9:34 tricep push down
9:54 face pull
Jeff the type of guy to take his shirt off when doing calf raises.
Lmfao prob
@@techgeek.123 just tryna get my v taper half as good as Jeff's, I'm posting my progress on my channel lol
Jeff is the type of guy that when he works his calf raises. He works out his whole body
If I had abs I'd take off my shirt. Ever time someone asked me the time if day...if someone asked for directions...when shoe shopping.. When... Lol
@@ironmac10 If I looked like Jeff I just wouldn't own shirts
Jeff, i can’t thank you enough for what you do and all the free content you put out. You’re a good man
Someone please please explain what is pull 1 and pull 2?
How does it work?
Do i have to do both 1&2 on the same day?
Or should I pick one and do?
Or should I do pull 1 on one day and pull 2 on another?
@@sdawg573 cycle them: pull1 push1 legs rest day
pull2 push 2 legs rest day
Rinse and repeat
Hey how many reps do you do in the 4 set of warmup deadlift
@@AsadKhan-ch1je I'd say 3 to 4 would suffice. Most important is doing them to check your form because the perfect form is very very important for deadlifts. Jeffs made a dedicated video on it do check it out
Same
Pull 1:
6:01 List
1. 1:48 1 x 5 Deadlifts 【80% ORM】【Perform 4 warmup sets】
2. 2:13 3 x 8-10 Chest Supported Row
3. 3:07 2-3 x 10-12 DB Pullovers
4. 3:48 3 x 8-10 DB High Pull
5. 4:25 3 x F Bicep Chin Curls*
5:08 3 x 10-12 Overhead Tricep Extension*
7. 5:38 3 x 15-20 Angel and Devils
Pull 2:
10:18 List
1. 6:27 3 x 5 Snatch Grip Deadlift 【Using weight you can do for 8 reps】
2. 7:17 3 x 6-8 Weight Pullups 【Swith with deadlifts if grip is compromised here】
3. 7:54 3 x 10-12 Each Arm DB Gorilla Rows
4. 8:29 2-3 x 12-15 Staight Arm Pushdowns
5. 9:14 3 x 6-8 Barbell Curls*
9:38 3 x 10-12 Tricep Pushdowns*
6. 9:52 3 x 15-20 Face Pulls
*Super set with other marked exercise
Do you do both 1 and 2 in the same day?
@@Kaygee4567 no
Pull 1
1:48 Peso muerto: 1x5 (4 series warmup)
2:16 Remo banco inclinado: 3x8-10
3:09 Pullover: 2-3x10-12
3:49 DB high pull: 3x8-10
4:28 Curl biceps en barra: 3xF
Pull 2
6:29 Peso muerto agarre amplio: 3x5
7:17 Dominadas abiertas: 3x6-8
7:54 DB Gorilla Rows: 3x10-12
8:30 Pushdowns: 2-3x12-15
9:15 Curl c/ barra: 3x6-8
9:53 Face Pull: 3x15-20
Do I do pull 1 then pull 2 the next pull day?
@@willebrom3139 no you do it on the next pull day.
@@willebrom3139 nah you go push 1, pull 1, legs, (optional rest day), push 2, pull 2, legs, rest day
@@edwardgukasyan4117 thats literally what he said lol
I've had to formulate my own push/pull/legs workout based on his advise and this makes it SO MUCH easier to literally exist. I cannot adequately emphasise how grateful I am for this dude🙌🏾
I did Pull#1 this morning, and I'll start with some preliminary info. I've never done a PPL split. I lift regularly though I've never done deadlifts, so some research into proper form was necessary. Here are some considerations:
1. Took me 55 minutes with approx. 1-1:30 between sets, and taking about 3-5 minutes between exercises.
2. I found the chest-supported rows a lot easier to manage with dumbbells instead of a bar.
3. This wore me out pretty good, so I'm hoping these workouts will help my endurance. Had to sit on the bench for a while afterwards.
4. Don't do this within 2 hours of eating. The Angels/Devils almost had my lunch coming up.
5. 12 hours later, I'm already sore af, but in all the right places (except arms.)
6. Looking forward to Push#1 tomorrow.
So far, I like it.
It's Monday today so I'm switching to the perfect workout hope it works out for me, thanks for the info!
'My favourite is Angel and Devil"
Face pull: "am I a joke to you?"
Damn
I was thinking that he is going to mention face pulls
Jeff, the fact you give us all this content for free is incredible. Thank you good sir! Proud to have your programs as well 🤘
So happy I found this guy. He is an excellent teacher of all these exercises. But what makes his videos so GREAT is when he shows you how to do the exercise you can literally see the muscle group he is using and how it flexes. He is so cut you can see every muscle in his body and you can actually see what it is doing to your body. I am about to start his push pull legs workout. This the BEST training video I have used on TH-cam except for the 1 that got me started Taebo.
For my reference:
Pull 1:
6:01 List
1:48 1x5 Deadlifts 【80% ORM】【Perform 4 warmup sets】
2:13 3x8-10 Chest Supported Row
3:07 2-3x10-12 DB Pullovers
3:48 3x8-10 DB High Pull
4:25 3xF Bicep Chin Curls*
5:08 3x10-12 Overhead Tricep Extension*
5:38 3x15-20 Angel and Devils
Pull 2:
10:18 List
6:27 3x5 Snatch Grip Deadlift 【Using weight you can do for 8 reps】
7:17 3x6-8 Weight Pullups 【Swith with deadlifts if grip is compromised here】
7:54 3x10-12 Each Arm DB Gorilla Rows
8:29 2-3x12-15 Staight Arm Pushdowns
9:14 3x6-8 Barbell Curls*
9:38 3x10-12 Tricep Pushdowns*
9:52 3x15-20 Face Pulls
*Super set with other marked exercise
To build more muscle on the rest of your upper body, I have the PERFECT push workout for you here => th-cam.com/video/HE45jVN7XKM/w-d-xo.html
3 years began working out in the gym. I didn't had any knowledge about fitness. Besides, some of my muscles were way stronger than others because of the fact that I play volleyball in the second league in the Netherlands. The hardest part for me was that I wasn't able to do a pull-up. Eventually I quit working out because of several reasons.
3 months ago I started my fitness journey again after a one and a half year break. This time I used this PPL scheme. And I wished I used this sooner. My volleyball practices are going better then before (haven't played a match yet due to off-season). Also, 2 says ago I did my first pull-up ever! Yesterday and today I was able to do 3 in a row!!
I'm so glad that I found this workout regime! Thanks Jeff!!
In my 3rd PPL cycle. WOW it is so much harder than it looks on paper and I am seeing gains after almost a year of slow gains with “Bro” workouts. Jeff is the man!
PULL 1
1.Barbell dead lift : 1:48
2.Chest supported row : 2:18
3.DB lat pullovers : 3:10
4. 3:53
5. Bicep chin curl : 4:30
6. over head tricep extension : 5:11
7. Angles and devils : 5:42
PULL 2
1. snatch grip dead lift : 6:33
2. weighted pullups : 7:13
3. DB gorilla rows : 7:56
4. straight arm pushdown : 8:32
5. barbell curl : 9:12
6. Tricep: 9:35
7. Face pull : 9:55
Just did my first AthleanX pull workout yesterday and my whole back is feeling it this morning. Great job! 💪💪💪
Do you know why its only one or two bicep workouts?
@@ario3730 Same question
@@ario3730 you’re working your biceps in many of the other reps as a secondary muscle 🫡
@@alaingonzalez9282 if u beat the hell out of ur bicep by doing many exercise u won't be able to perform exercise on the next day and only one exercise in which u give ur best is enough for ur 💪
I dont get it? Do you have to do pull workout 1 and 2 on the same day or workout 1 on the first pull day and workout 2 on de second pull day.......Or do you need to chose one for both pull days?
Bold of you to think I can put extra weight on my pullups.
I add weight to uplift me... - _-
Yea, I don’t have a weight belt either
@@Lee-os1if you can tuck a dumbbell between your feets, but a weight belt is a good purchase!
Can’t even lift my own bodyweight.
@@Lee-os1if I have a dog belt that I pass through the weight and wrap around my waist
5:27 “No Athlean X workout is complete without”
Me: FACE PULLS... oh
Hahaha same bro, I thought the same
@@JagdeepSingh-tm9fc We were right, just too early lol
He almost had us in the first half
@@mugetsu7693 THEY HAD US IN THE FIRST HALF I AINT GON LIE
My disappointment is immeasurable and my day is ruined
Ever since I started working out (about 1.5 months ago) I’ve wanted a PPL Split from THE MAN himself so badly. I follow all his advices to the best of my ability but I felt that something was lacking and it was my workout split and the exercise choices. I considered getting a trainer but I jumped with joy when I saw this video as it’s gonna save me a lot of money and give me high quality advice.
Thanks a lot Jeff.
100% Jeff was saving this series for days when he wasn’t sure what to upload
I like dumbell pull up
There may come a day...
Make no mistake Jeff makes no mistake
Bro I’ve been waiting for this this whole year so shutchu b*tch *ss up & quit whining
Well you have 3 subscribers and he has over 11 million. So there’s that.
2014 i had a 100mph motorcycle crash. Your videos and compassion for your trade have helped me get my life back. You are an amazing healer and im infinitely grateful 🙏
Pull 1 - 6:05
BB deadlifts
Chest supported rows
DB lat pulldowns
DB high pulls
bicep chin curls or overhead tricep extensions
angels and devils
Pull 2 9:42
Snap crip deadlifts
weighted pullups
alt db gorilla rows
straight arm pushdowns
burbell ez curls or tricep pushdowns
Chin Pull Ups are one of my favorites. In Calisthenics I find biceps training with bodyweight pretty difficult, but I love this exercise.
As someone who focuses on calisthenics and uses weights as a supplement to that, I agree! I started to incorporate Pelican Pushups on gymnastic rings and Suppinated Grip Back Lever Pulls to my Pull days and it definitely positively affected the growth of my biceps!
I'm having that "Jeff is reading my mind" moment we all get every now and then. Was just thinking about changing my PPL routine and this comes up in my feed.
Thanks for being a loyal subscriber gang,where ya at?
empty again...
I have fewer than 1 friend in the World. That's right. Everybody disses me for making bad videos. I think they are perfect though. Who is right? My dissers or me? Which side are you on, dear nar
I'be been trying since 2018, Idk why I even try anymore 😂
@@Mapledpa por el puro gusto de no ganar nada bro
@@adrianquintanar5442 jaaaja, asi es. Ya es mecánico poco menos.
This is a really good workout video as I can do most of these with the bench, barbell, bands, and rack I just bought. Thank you Jeff!
Someone please please explain what is pull 1 and pull 2?
How does it work?
Do i have to do both 1&2 on the same day?
Or should I pick one and do?
Or should I do pull 1 on one day and pull 2 on another?
@@sdawg573 pull 1 one day pull 2 later in the week. He explains how you should in the beginning of the video.
Jeff uploads good content for free.
Meanwhile all the trainers- "ah shit..Here we go again"
Jeff's videos get an instant like before I even watch the video. The dude always puts out epic content.
Whenever i think im fit i remember people are doing weighted pullups while i struggle to get over 7-8 at a time
I'm right there with you, we just gotta keep going and we'll see our results 👍
being able to do 6 or 7 pullups means being stronger than about 90% of the population
@@diegomarteen 6 or 7 then maybe you're in the top 20 percent of people able to do that many pull-ups and more
@@diegomarteen not good enough. Too many are doing the weighted version, I need to get there too
I can't even do one pull-up lmao
How long did it take until you were able to do one right from when you started working out
We have been waiting for this split for a while! Thank you, Jeff!
Man I know!!!
Is it working?
I just did pull 1. The high pulls are an absolute game changer. Made me realize how much my upper back is lagging behind everything else. Looking forward to the push and legs videos
Are we supposed to do pull 1 and pull 2 on the same day?
@@shaikharbaazarif7126 no, alternate pull 1 and pull 2 for your pull days
In your experience how long did does this work out take - assuming a 1/1.30 min rest between sets
I recently tore a muscle in my back that was hell for a week.. all because I’ve been neglecting my upper body over my legs and really haven’t had good knowledge on how to execute my workouts. So I’m super happy to follow this and give it a go and hopefully no more injuries. A lot of your videos have helped with my recovery this week and Now I’m able to do 3lbs today and a few days ago just holding my phone was difficult so thank you for all the knowledge you put out!
Great info! Was waiting for this for so long. I would love to see the completion of the Resistance bands series. Keep up the good work!
i was literally starting to write a workout when this came up
I always feel like Jeff reads my mind with the videos he uploads
I just did pull workout today. Think I am gonna do another one tomorrow
@@ido172 Same here. It's weird.
Literally same
Imagine it was figuratively..
The video we’ve all been waiting for😍😍
Absolutely
This free content is GOLD!! I’ve moved through all the perfect and 100 workouts and now you add a PPL. Can’t thank you enough Jeff, your programs have given me gains I never thought possible.
This split is kicking my ass, no lie... thanks Coach Cavalier.
This inspired me to go get some free weights to try to find my 1RM in deadlift, 126 pounds right now, it isn't much to people who have been doing this for awhile, but, I am only 6 months into my weight lifting life (never having lifted weights before, because I am a small person [5'8" and weighed 150 pounds until depression took over and I turned into a 300 pound 5'8" guy up until 6 years ago lol, I am now 212.2 pounds, going through a cutting phase to hopefully get to 200 by August!] I didnt go through sports in school). I was terrified of Squats and Deadlifts, because I was afraid of hurting myself (still am to a degree), but along side this channel from forever ago, I learned how to do these exercises.
Pull day is tomorrow, perfect timing!
same!!! it’s mad
Same here. Wow what a trifecta!
What‘s wrong with you guys!? Tomorrow is Monday aka international chest day. You can’t just ignore facts, disrepect tradition and do whatever you like!
My pull day was yesterday, bad timing...
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These workouts have really filled in the gaps in my training. Thank you, from a longstanding 'viewer'
I started this workout about 6 weeks ago and I'm definitely seeing gains, especially around the arms. I've never had good biceps and now they are looking bigger. Thanks Jeff!
Wasn't planning on slaying myself yesterday but as soon as I saw this video I went to the gym and hooooo boy am I feeling it today. Great stuff! I NEED those push and legs videos!
Once you start following Jeff, you simply forget everyone else. Thank you Jeff!
Am i the only one checking back every 8 hours to see if he uploaded the push and leg videos 😰
legit i did this pull workout on sunday and im waiting for the rest!
Me too ion even know why he uploaded pull first😩made me think at least push was out before it
You and me, and all of us brother
Its taking him to long now, i want to go on with the training
You are not alone bro! I did pull 2 instead of my usual pull and I freaking loved it! I’m currently looking at my upcoming push workout with absolute disgust. Hurry up Jeff!
Why am I watching this for free???? 😭😩 We don't deserve you jeff! Thank you 🤘🙏
This is premium content!
I can't believe we get this for free... thank you swole Jesus🙏💪
If something is for free, you are the product ;)
After following this PPL split for 3 months now, I just hit a personal all time goal: deadlifting with the largest plates!!!! I’m so pleased:)
Thanks Jeff❤️
I'm excited to post something similar soonish. I recently returned to weightlifting, and even more recently, discovered Jeff! So I started his PPL today with PUSH 1, and I can tell I am def sore in places I am not usually sore. Guy knows his shyt, that's for sure.
Congrats on your goal.
I need help ...do you do 1 workout and then 2 on the same day
@@tepoztlitlacatl634 Why would he name it Pull 1 and Pull 2 if you do it on the same day? it's obviously on different day and you alternate between two workouts
@@nomnomyourmom been doing this for weeks now thanks for update
I’ve been waiting for this for a while
Same. There’s plenty of push and legs all over TH-cam but not a lot of pull
Same
Same
Same
Is it working?
When face pulls weren't the corrective in the first workout, I actually fell back on my chair
Ditto!
This the perfect workout I've been waiting for 😩 it's been long overdue jeff. Thank youuuuu
I am a 61 year old man and an avid fan of Athlean X. I very much enjoy the Perfect series and the step-by-step plans. I do not have a trainer, so being able to follow plans that a person can trust to not harm the body is quite beneficial. Thanks, Jeff!
I’m 17 and I’m a avid fan of dale fedorchuk
I hope viewers realise how high quality this video is!
Thank you, Jeff! I've loved your workout videos for the past year. I'm super excited to try the push pull legs series!
I'm waiting for the PUSH workout and the LEGS workout!
We need that push
same here...
Hopefully tomorrow 🤞
I feel like we will have to pay for those
Same here
0:58 Both routines follow the same pattern of push-pull-legs-rest-push-pull-legs. It's just a matter of how you arrange your workout days within a two-week timeframe. So, they're essentially the same in terms of muscle group targeting and rest. If you don’t understand think about it again ❤❤
Man I feel like everyone looking at me doing this chest Supported Row. But I trust the process channel hasnt failed me yet.
Don’t pay attention to what anyone else thinks of you. Just focus on yourself and keep grinding
I feel like people looking at me doing 7:54
Yeah I got told off for doing it by gym staff
If you go to a powerlifting gym, they actually have a station only for that. They put a hole in the bench so your face can poke through and a special T-bar.
I got a iso lat row at the gym. The supported row wasn't giving me the isolation as I wanted so I used that instead. Also I can't get the angle right toniso the back that machine helped me get the mind muscle connection.
Can’t wait for the rest of the series literally checking daily. Outside of this I’ve followed some advice for lower back pain and ankle pain which has been spot on so he definition knows his stuff. Jeff big fan keep it up mate 👍 first time commenting anyone I’m on TH-cam.
Someone please please explain what is pull 1 and pull 2?
How does it work?
Do i have to do both 1&2 on the same day?
Or should I pick one and do?
Or should I do pull 1 on one day and pull 2 on another?
I was just looking for pull and push workouts and all of a sudden I get this notification Jeff always here
Literally same here
Jeff, ATHLEAN-X Team, thank you guys the first set of perfect workout videos changed my life. With Gyms open again and since I’m not on the front line healthcare worker anymore I’m going to be sure to come back to this series all year.
It's CHRISTMAS, so time to light up my back like a Christmas tree!!🎄
5:46 This is how Yujiro got his devil back
I tried both workouts, loved them! Can’t wait to see what you have reserved for the Push and Legs workout 🤩
Thank you so much for this PPL series, Jeff. I have terrible rotator cuff issues, and these workouts for the upper body give me the most relief I ever get. Thanks again!!!
Jeff you are the best. I started following you I'm January and it has changed my life
Just did this workout and I'm now being carried out of the gym in a bucket. Awesome - cheers Jeff, love it!
We need a 22 day get bigger calves workout
Agreed. I know he's covered calves in a couple vids. But, I am finding I pretty much do the same couple calf exercises on leg day, there's got to be others than the weighted calf raises..
@@stagbeetle195 seated calf raises putting 45s on your legs while you sit on a bench. Very good for the outer calves. Also for weighted calf raises, go slow on the negative part of the movement and stretch at the bottom for a few seconds. Occasionally do sets of 40-50 on calf raises to fatigue them before you finish your workout. Hope that helps
Jeff trains his calf rarely
Honestly, I have gained significant calf strength just by jumping rope for 6 years. I would suggest you start on that, then you would be amazed as to how much more you can do weighted calf raises.
@@navers87 The calves seem to respond to continuous activity more that other muscle groups. I've been bringing the jump rope out myself, since calf raises haven't seemed to do much on their own.
3:50 not that it takes away from the video, but it says "chest supported row" when you're doing high pulls.
Can’t wait for push and legs series!!!
Been doing full body workouts for a while now. Looking forward to trying these out. Always good to switch it up.
Give us the LEGS workout now Jeff so I can complete the Trifecta!!
We love you Jeff, you're doing amazing work. Thank you!
Never clicked on a video so fast
We’ve waited so long for this. Thanks Jeff 🙏🏻
I needed this video, but just the bodyweight version
If jeff makes that. He'd have a statue built for him
True if anyone has recommendations for alternatives for each it would be appreciated
same
@@User9681e this is what I’m doing
Inverted row 3x5
Scapula pull-ups 3x5
Chin-ups 30 reps don’t do sets just complete 30 clean chin-ups
Increase the number of chin-ups each workout by 1 so next workout do 31 and the next 32 and keep going until pull-ups are easy. And then after a few months when you can do multiple pull-ups. Add a weighted vest and increase weight every time you hit 3 sets of 8 chin-ups with good form.
Also don’t forget to add a rep every workout to Both the scapula pull up and the inverted row and then when you hit 3x8 on each do them both weighted and add weight gradually like with the chin up.
Jeff, your videos are the highest quality fitness on TH-cam I've come across. If you could do a Push/Pull/Leg routine split with just bands, that would be the most amazing thing to hit homes since your bodyweight stuff!
Thanks so much for this series! Your breakdown of the exercises along with your demos really helped me feel confident going into the gym for the first time.
This is absolutely the video I have been wanting to see for a while.
You can’t just hit us with the pull workout now we need the push and legs portion lmao
Hang tight baby
Me too I have also been waiting for 3 days for perfect push and legs
Thank you Jeff for posting this content for free. The community really appreciates you!
I would absolutely love to see another updated different playlist for PPL, just to have something to switch between every several weeks or so. Love your vids man!
This one isn't in your "perfect" series Playlist, Jeff. In case you didn't realize this. :)
Thanks for this series!
Been doing this workout for 2 months. Made stupid amount of gains it’s ridiculous. Thanks Jeff.
When did you alternate between pull 1 and 2? Once a month? Every 8 weeks? Or every other workout?
@@Maudibert1 every other workout, I had to substitute similar exercises for some of them just because of lack of equipment or my own capability due to past injuries. It’s by far not an easy program, people that say it’s easy are simply not pushing themselves to max capacity. Don’t take it lightly, you will definitely make HUGE amounts of gains if done correctly and you eat properly. Hope that helps!
Jeff many of us are fasting this Ramadan! Can you go over some stuff explaining when the best time to workout would be, type of workouts to do/avoid, what type of foods to eat/avoid and when to eat them for maximum efficiency???
rt
I dont think jeff is muslim man...
@@ivvan497 i don't think you have many brain cells
@@ivvan497 🤦♂️
@@MuhammadKhan-bw1tg more than a muslim thats for sure... Then again, that's not really an achievement lol...
I hope he releases the push part tomorrow, otherwise I'm screwed.
looks like you were screwed. a week later and I am screwed tomorrow because I started this morning lol.
@@WestWrestling06 lmao same
@@enzoconstantinoromo364 Jeff is punishing us for not doing enough face pulls lol.
Have u seen any results cuz I had
@@SAHILP00 I have. Started it 3 weeks ago.
Step by step plans are phenomenal. The gains are alive.
Thanks for the video Jeff! I really appreciate it. You're a magnanimous person and it doesn't go unnoticed.
I am so pumped for this
Been trying to get back into the gym, just started to follow this split as accurately as possible. Going for the next 6-12 months (progressive increase in weight).
Thanks a lot Jeff! Stoked to see how it works for me!
How is it looking now?
Hey Jeff, I Absolutely Love the Step by Step Programs. They’re a great way to ensure proper execution of the exercises with the maximum benefit while learning how and why to do them that way. Keep up the Awesome Work!👍
Alright, im quite happy i came here because ive never heard of angel's and devil's, so ill try this on my next pull day. The only thing im missing now is a pull exercise that requires absolutely no equipment. Kinda of like Push Up's, but for pull day. I dont have a pull up bar. If you can think of something other than invest in a pull up bar; preferably calisthenics exercise; ill be glad to look it over! Thanks!
I didn't watch the whole video yet. However, I'm gonna take this as my now-on weekly training plan because yes
01:10 - Aren't these the same, since on the later you are doing 6 days straight from Thursday to Tuesday?
No, as the off day is always after each block of 3. So the next off day here would be Monday, then Thursday!
@@aps-pictures9335 Yep, the video doesn't seem so clear on that. Every week is different.
Was hoping the corresponding push workout would be release the next day lol
What about it tho ?
Still waiting 😪
Still waiting pain
Yh thought it would be out on Monday
I know jumped the gun and did the pull 1 can’t believe they weren’t all released together.
Its just insane what value you deliver for free.