2 day split pull workout

2 day split pull workout

The most time efficient workout there is for advanced bodybuilders is my 2 day super-setting split! [IMHO]  Lately I have been really, really busy and have had to use all my tricks to keep in shape.    This pull workout hits hamstrings, lats, biceps and traps and crams 36 sets into an hour without sacrificing intensity. See also the 2 day split push workout.

Superset 1

  • scooby deadlift with barbell
  • around the world ring pullups
  • TRX shoulder row
  • barbell curls with EZ curl bar

The order of the exercises is important, not arbitrary.  For example the SDL and the shoulder rows both are very dependent on the traps so we make sure and separate these two exercises with another one that does not use traps, in this case, pullups.  Similarly, both pullups and barbell curls are intense biceps exercises so we separate these with a trap exercise.  The key to this workout being so effective is making sure that each exercise does not interfere with the following one. We do all four exercises listed in a row without rest, then go back and do the “circuit” two more times so that when we are done with this superset we have done each exercise three times for a total of 12 sets.

Superset 2

  • One legged SDL.
  • TRX low lat row
  • barbell shrugs
  • dumbbell curls

In this second set we do another of my favorite hamstring exercises, the one legged SDL.  You will note in the video that I am using a weight in each hand, this is not optimal, its simply because I didnt have one kettlebell heavy enough.  Best is to just hold a kettlebell in one hand.   Again, we do all four exercises listed in a row without rest, then go back and do the “circuit” two more times so that when we are done with this superset we have done each exercise three times for a total of 12 sets.

Superset 3

  • alternating grip pullups
  • One kettlebell trap raise
  • barbell curls with EZ curl bar
  • dumbbell pullover

This last superset wraps things up.  We start with the alternating grip pullup.  Rings are the perfect place to do these because between each rep you can swap the grip.   Start with your right palm toward facing you (chinup position) and your left palm facing away from you (pullup position) then hoist yourself up.  At the bottom, flip each hand over so that the pullup side becomes the chinup side and visa versa! Next is the one leg kettlebell raise finishes the traps off and some heavy, low rep barbell curls.  Finally a dumbbell pullover for the lats becase it just feels so damn good :)  Again, we do all four exercises listed in a row without rest, then go back and do the “circuit” two more times so that when we are done with this superset we have done each exercise three times for a total of 12 sets.

Bonus superset

Sometimes I will throw in a few sets in a bonus round.  In this case, I felt I needed more rowing exercises and I wanted to do more of the one legged SDL because I was *really* feeling it today.  I did some really light bent over barbell rows alternating with one legged SDL.  Just about 6 minutes of alternating exercises.

 

Rest

You will note there is no rest in this workout, THAT is why its time efficient!  Most people at gyms are lucky to get in 12 or 16 sets in an hour but this workout gets in 36 sets in that same time.  Results are proportional to workout volume in my experience.  If you want maximum results with a minimum of workout time they you have to do away with the beloved rest.  The only ‘rest’ you get is when you are arranging the equipment for the next superset of 4 exercises, otherwise, its lift, lift, lift, lift, repeat 2 more times and move on to the next superset.  I know a lot of people love chatting between sets, checking facebook posts between sets, or playing with the latest snapchat filters between sets.  You can still get results with that kind of rest between sets BUT it takes a lot more gym hours per week!  If you have that luxury, that is awesome!  If you dont, here is a way you can compress 5 hours of gym into 2.5 hours without sacrificing any gainz.

The Workout Cycle

So here is what this workout cycle looks like optimally with a 5 day repeating schedule:

If you have even less time available you can do a 7 day repeating cycle:

  • Monday – PUSH workout
  • Tuesday – cardio
  • Wednesday PULL workout
  • Thursday – cardio
  • Friday – cardio
  • Saturday cardio
  • Sunday – cardio
  • [repeat]

 

2-day-split-pull-workout