Science-Based Pull Workout: Back, Biceps & Rear Delts HOME of GYM

Jeff Nippard

For this Science-Based Pull Workout you do need specific gym equimpment. Jeff Nippard talks you through all the exercises, give you tips on how I do the exercises, explain what’s important to me when training booty.

How do the Push/Pull/Leg-Training days look like?

In a Push- Pull- Leg- training plan, the classic 3-way split, the body is divided into 3 sub-areas:

Push-Day: On Push-Day you train chest, shoulder and triceps (push movements).
Pull-Day: On Pull-Day you train all muscles which are used for pulling movements = back, trapeze, biceps and the back shoulder.
Leg-Day: On Leg-Day you train only your legs.

Special features and deviations of the 3-ball split:

First of all the 3-split is less time-consuming than the 4-split, so it is especially suitable for those who have less time and “only” make it to the gym three times a week. Furthermore, if you have more time for your training, you can also use the Push- Pull- Leg- training plan for six consecutive training days.

What are the advantages of this training system for me?

Good regeneration / recovery: You have enough time to recover, since similar muscle groups are trained together.
Fun during your workout: A split in upper body & lower body may be very effective, but for most athletes a 3-way split in Push – Pull – Peg style is simply more fun. You can concentrate better on the muscles to be trained and the muscle circulation is often better than with the upper body & lower body split.
A good and solid base: Since a Push – Pull- legs training system should always consist of 95 % basic exercises & exercises with a high frequency.