In a new series of videos, Athlean-X founder Jeff Cavaliere C.S.C.S. is demonstrating his preferred way of programming a typical push, pull, and leg day workout split in order to achieve hypertrophy at each stage. Cavaliere recommends programming your workouts as a pull day, a push day, and a leg day, followed by a rest day before doing a second pull day, push day and leg day to complete the week, otherwise known as an asynchronous split.
The first video focuses on the pulling portion of the split, with different, complementary exercises prescribed for the first and second pull days in the week.
Pull Day 1
Barbell Deadlift
4 warmup sets, culminating in a set of 5 reps at 80 percent of your 1RM.
Chest-Supported Row
3 sets of 8 to 10 reps
“This is going to help offload a little bit of that lower back,” says Cavaliere, “so we can focus a little bit more on the lats as we pull.” If you are feeling fatigued from the deadlift when performing this move, he suggest tucking your elbows more to shift some more of that pressure from the upper back to the lats. “But I encourage you to try to keep that upper back work going by keeping those elbows to the sides,” he adds.
Dumbbell Pullover
2 to 3 sets of 10 to 12 reps
“This is a tremendous way to build the lats,” says Cavaliere. He recommends performing 2 to 3 sets of 10 to 12 reps, and remember to choose a weight that will allow you to reach failure within that range.
Dumbbell High Pull
3 sets of 8 to 10 reps
While this might look similar to an upright row, Cavaliere points out that this move involves external rotation of the shoulders rather than internal, making it a safe, reliable shoulder-training exercise.
Biceps Chin Curl and Overhead Triceps Extension (Superset)
3 sets to failure (curl); 3 sets of 10 to 12 reps
Similarly to a bicep curl, the bicep chin curl closes the angle of the elbow as you reach the upper end of the movement. However, by also performing this on a pullup bar and mimicking the chinup movement, you can add an element of decompression to your workout, which can be helpful after a deadlift. Perform for 3 sets to failure, and superset with 3 sets of 10 to 12 overhead tricep extensions, which will target the long head of those muscles.
Angels and Devils
3 sets of 15 to 20 reps
Finish the workout with 3 sets of 15 to 20 reps of this corrective exercise, which will “light up your entire back like a Christmas tree.”
Pull Day 2
Snatch Grip Deadlift
3 sets of 5 reps
“This is not meant for progressively overloading this strength movement,” says Cavaliere. “It is meant for reinforcing the hinge pattern.” Perform for 3 sets of 5, at a weight where you can handle up to 8 reps at a time.
Weighted Pullup
3 sets of 6 to 8 reps
Perform 3 sets of 6 to 8. “If you’re able to do a lot of pullups, you’re going to have to strap some weight around you to get within this range,” he says.
Dumbbell Gorilla Row
3 sets of 10 to 12 reps
Perform 3 sets of 10 to 12 on each side. “We can explosively pull from the floor, and we also have the additional benefit of allowing the elbow to stay tighter to our sides if we’re looking for more of a lat focus,” says Cavaliere. “Or introduce more upper back work and allow the elbow to drift to get more of those benefits.”
Straight Arm Pushdown
2 to 3 sets of 12 to 15 reps
“We’re basically extending the range of motion we had on the dumbbell pullover,” says Cavaliere. “It also places contraction on the lats, getting us into complete adduction at the sids, giving a good hypertrophy option.” Perform 2 to 3 sets of 12 to 15.
Barbell Curl and Triceps Pushdown (Superset)
3 sets of 6 to 8 reps (curl); 3 sets of 10 to 12 reps (pushdown)
Perform 3 sets of 6 to 8 reps of the curl, and don’t be afraid to go heavier here. Superset it with 3 sets of 10 to 12 pushdowns, targeting the lateral and medial heads of the triceps.
Face Pull
3 sets of 15 to 20 reps
Round out the second pull day with 3 sets of 15 to 20 reps of this corrective exercise, focusing on quality of repetitions over quantity.
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