Hope you guys enjoyed part 2 of this highly requested series! As mentioned in the video, you can download the free PDF of this workout here: builtwithscience.com/pushpulllegsworkoutPDF/ . I put in a ton of effort into the video and PDF, so please return the favour by simply giving the video a like and leaving a comment! Cheers!
Thank you for being one of the few fitness channels on RU-vid where info is dispensed in an educated, adult manner. Without embelishments like loud bro-music playing as you flex and show off infront of the camera.
Wait... I've seen him around for a while now, but to drop in and see that he's giving away the whole thing for free as a pdf!? WTF!? I mean, even the well educated fitness youtubers have to sell something! And you're out here giving us all the information straight up. Wow, subscribed. A true contributor to humanity.
@@YT-cn4yf Oh the program on his website? Idk I think if people need it that's great that he is selling it. But the point still stands that he just gave out a ton of info for free, don't you think? He needs to eat at the end of the day anyways.
I started to workout seriously for about one month and a half now by going 5 to 6 times a week, and your channel helped me a lot to perfect my program, so I wanted to thank you for helping me out with your videos. Despite the fact that there are plenty of videos on RU-vid, yours are straight to the point, clear enough, and your voice isn't actually irritating as some others. Thanks man for all this free content - A random French viewer ✌🏻✌🏻
Thank you infinitely man! I've always been spending hours on Google trying to understand the anatomy of each muscle to build a workout routine that hits everything. You did that for me in a 10 min video ♥️
I'm a woman and I absolutely loved this video I am trying to define my back more and get more muscle tone .. I wasn't sure what workouts to do in what order .. This video came to my rescue thank you for your science of describing every workout it was perfect.. Going down now to do these 👊
I have been training push, pull, legs for two months using the exercises from his previous chest workout, triceps workout etc videos combining it in one day and i have improved so much but it's a little frustrating because of spending too much time in the gym. I was waiting for this video for two months and here it is. I will try it and see how good will the progress be. This guy has helped me so much for free so i am looking forward to continue using his methods
At 5:08. I'm looking at the way you articulated the upper and lower lats. Thankful and impressed that you make such great videos Jeremy. Keep going, brother!!
Your films are being soooo helpful. It's because You used colors and compared pictures with shots of exercise and finally it's clear for me which parts of muscles are being engaged into movement
I've been doing this pull workout for 3 months (I corrected the face pulls as per Jeff Cavaliere though) and I've had great results, thanks Jeremy. The only thing I've noticed is underdeveloped is the UPPER TRAPS, I'll include one exercise for that seccion of the traps and I think the pull workout would be complete.
I came across your channel just in time. Your push pull leg videos just gave me all the information I need to start my journey. I’ve been looking for someone to give me the days I should work out my muscle groups and what muscles I am working out. Ugh perfect. Thank you thank you thank you
Thank you so much man. I was feeling completely overwhelmed just about an hour ago, trying to find a routine. I was stressed to the point that it felt like the room was spinning, but your series is EXACTLY what I needed! Thank you!
@@lj5604 hey man, for push and pull you gotta stretch before doing them or after doing them if you want, for leg day walk on a treadmill for a bit then do your workout and finish off with some cardio.
Thank you for the awesome content and details. I did weight class in high school but its been over a decade and i dont have time for a gym or room for gym equipment. Im using an incline decline sit up bench and a resistance band set and my door to simulate correct angles in my compressed home gym setup 😁. Your content has made serious improvements in my efforts within just a few sessions. Im actually targeting muscles properly and can feel it. Like the upper and lower chest. My diy efforts were not producing. Thank you. Im subscribed and constantly looking for more content.
Hello Jeremy, I have been watching your vids for about 6 months now and I am impressed with your content. I am a veteran lifter of over 10 years with sports science knowledge and I find your vids supportive with what I know and I learn new things every time I watch. great work and keep it up! Additionally, I would like to know your thoughts on how to develop calf muscles in the best way possible by science of course. Also I would like to know your thoughts on building your body more catered for females who may have not had experience in strenuous exercises but are looking to start building muscle and losing fat.
I spent 30 minutes searching through your channel yesterday looking for the pull workout. Didn't realize you hadn't made one yet lol. I love your videos, I love your channel. Honestly, you're the best. Thanks for all the hard work you do!
Pull ups or lat pulldown 1:32 Barbell row 3:12 Reverse grip lat pulldown 4:20 Chest support rear delt row 5:35 Narrow grip barbell curl 6:57 Face pulls(kneeling/standing+lying) 7:39
I've been following your videos for ages and been doing your old push pull split for 2 years. Hands down the best advice for gaining muscle anywhere. Keep up the great videos Jeremy 👍👍🔥
@@B0X2B0Xwdym where is just 1 bicep and tricep exercise mentioned Usually for every muscle group you wanna train them 8-12 sets per week With push pull legs that would mean 4-6 sets per day per muscle
It's a great workout, however I'm getting Jeff Nippard vibes when you get caught up in a 12% difference in lower trap activation or other hyper-specific things like that, all the while skipping different movement patterns like pullovers, hyperextensions, etc and sticking to the vertical/horizontal pulling planes. Unilateral work would also be nice for imbalances (and yes, I did see the db rows, but it was presented as an alternative). Again, still great, would just personally use that amount of volume for some more variety.
This is just a sample of a workout You can do that on your next pull day workout. The unilateral and hyperextensions Etc. Or at least that's what I'm gonna do.
IMO, best option if you're willing to spend a bit longer in the gym is is have 2 separate back days, with alternate focused (first would be Trap > lat > trap > lat > trap exercise order). After doing your 5 main back exercises, do 2 supplementary exercises (focusing on what you want, lower back with hyperextensions, biceps, rear delts) followed by 2 ab workouts (if you do abs at all). You probably don't want to sacrifice and pulling exercises like rowing or pulldowns for supp exercises so adding them in after the main movements shouldnt be too hard.
Science based is in the title after all. This is just a base workout covering the essentials, more detail on the alternatives might be a different video.
Thanks Jeremy! You clearly put an incredible amount of time, energy and effort into this program. Including the research, shooting, editing and PDF - all for free. I just want to thank you, as I am grateful and am finding your program very helpful! I look forward to the legs workout. :)
Normally I just watch the video and leave a like, but had to subscribe to you because your PDF file is so helpful and beginner friendly. Appreciate it a lot! :)
Thanks for this series, Jeremy! Quite informative and I love that you quote research. I'll try to switch to push/pull over the "bro-split" I've been doing for years!
Another great formulas explained by Jeffrey. Good to know about kneeling face pulls. I guess we all will be eagerly waiting for foundation of our soul.... Legs. Much respect for Jeffrey. Thank you.
Hey man just joined your channel, I’ve already help reduce pain in my shoulders because I was beach pressing all wrong! Thank you for doing what you do brotha!!!
So I guess I kinda managed to hit the right pattern. My Pull Workout is: 1. Weighted Chin-ups 2. Barbell Row 3. Lat Pulldown 4. Unilateral cable row 5. Bicep Curl 6. Kneeling Facepull. The reason for the chin-up instead of pull-up is that I can generate more power and use heavier weights which ,I hope, will lead to better gainz in the long run. Thas why 3rd exercise is with wider grip (not NG). Almost the same at the end.
Hey Jeremy, I've been watching some of your videos. I love how they stay focused on real results, and how straight to the point they are. I would love to know if you have an exercise schedule that I could follow. I've always been a little skinny so I'm looking for strength and aesthetic gains. My problem is that I don't have a good schedule because I don't have much experience. I don't know what days and how much I should target every area, and I don't even know where to start with, or what exercises to use. I end up pretty clueless when I go to the gym. Any help would be appreciated. Thank you!
Mon - Push Tue - Pull Wed - Legs Thurs - Rest Fri - Push Sat - Pull Sun - Legs Repeat & log every session on a notepad. Slowly increment reps or weight with every new week. Some exercises will need more weeks for incrementing
Your best bet s dandings comment. You wanna hit every muscle twice a week for optimum growth. Im in a similar boat as you. I get my best gains when I do push pull legs rest push pull legs. Jeremy has workouts for all of these. Just follow them and you should make gains so long as youre eating right and applying progressive overload. So make sure to eat a LOT (especially protein, but dont dirty bulk with junk food like candy and fast food) and make sure to add a rep every week that you can until youre at the further end of the optimal number of reps as stated in the videos. When you hit that point simply start over with more weight. as an example say you curl 15 pounds for 6 reps. try to bump up to 7 reps after a week or two. then 8. once youre doing 8 comfortably, increase the weight and go back down to 6 and repeat this process. So every week or two you should either be adding a rep or adding weight. Follow all these tips and youll make gains. and youll learn more as you go but this is more than enough to start with. Do all this and youre good. Just make sure to keep correct form, eat a lot (but good food and high protein) and make sure to progressive overload as described above.
@Broski_D1Am0NDs i think that works rear delt bro, i suggest to do an upper trap exercise... That will be for exemple, Face Pulls Kneeling + barbell shrugs
What about dead lift? And also shouldn't we do variations of the exercises since we are training the same muscles twice? What if you do an other video with different exercises 😁😉
Deadlifts are like 60% legs 40% core. When i increased my Squat and Leg press my Deadlift increased alot. I mean, the only muscle that is contracting in a DL is your legs and ass cheeks, and a little bit of traps and rear delts at the top, but minimal
