Workout by Per4m Athlete 
Matt Mac, Project X Coaching
Matt Mac, Project X CoachingMatt from Project X Coaching has shares his protocols for his pull day hypertrophy training routine and the supplements that gives him the edge. Pull days focus on developing the muscles in the back and biceps, essential for building a balanced, powerful physique. In this blog, he will break down each exercise he does, the training approach he uses to maximise muscle growth, and how his go-to Per4m supplements support each step of the process.
Matt’s Pull Day Routine
1. Wide Grip Lat Pulldown
Targets: Upper lats, teres major, and upper back
I kick off my pull day with the wide grip lat pulldown to start developing that signature V-shape in the back. Using a wide grip helps target the upper lats, creating width and thickness in the back. This movement primes the back muscles for more targeted exercises later in the session.
• Sets: 1 top working set of 8-12 reps
• Back-off Set: 80% of the top set weight for 12-15 reps
2. Narrow Grip Lat Pulldown
Targets: Lower lats and mid-back
Switching to a narrow grip allows me to hit the lower lat fibres and engage the mid-back muscles more directly. This variation is key to building depth in the back and ensuring a full, balanced development. By using both grips, I maximise overall lat growth and create a balanced back structure.
• Sets: 1 top working set of 8-12 reps
• Back-off Set: 80% of the top set weight for 12-15 reps
3. Single Arm Dumbbell Row
Target: Lats, rhomboids, and traps
The single-arm dumbbell row is one of my go-to exercises for adding thickness to the back. By focusing on one side at a time, I can address any strength imbalances and ensure each side gets equal attention. This exercise also activates the stabilising muscles in the core and enhances my mind-muscle connection.
• Sets: 1 top working set of 8-12 reps
• Back-off Set: 80% of the top set weight for 12-15 reps
4. Straight Arm Pullover
Target: Lats and triceps
Straight arm pullovers are often overlooked, but they’re fantastic for isolating the lats. With a controlled movement, this exercise stretches the lat muscles through a full range of motion, which helps create that wider appearance and ensures no fibres are left underdeveloped. Plus, it provides a break from heavy pulling, reducing fatigue.
• Sets: 1 top working set of 8-12 reps
• Back-off Set: 80% of the top set weight for 12-15 reps
5. Dumbbell Bicep Curls
Targets: Biceps brachii
Moving into the biceps portion of the workout, I start with standard dumbbell curls to focus on the long and short heads of the biceps. Proper form is critical here; I keep my elbows close to my sides and control the weight to maximise tension and build peak bicep strength and size.
• Sets: 1 top working set of 8-12 reps
• Back-off Set: 80% of the top set weight for 12-15 reps
6. Dumbbell Hammer Curls
Targets: Biceps brachialis and forearms
Finishing with hammer curls allows me to target the brachialis, the muscle that lies beneath the biceps. By building this area, I can create a fuller, more balanced arm appearance. Hammer curls also hit the forearms, essential for improving grip strength.
• Sets: 1 top working set of 8-12 reps
• Back-off Set: 80% of the top set weight for 12-15 reps
Training Method: Top Set + Back-Off Set
After warming up, I use a top set and back-off set approach. This strategy allows me to hit a higher rep range with a lighter weight after my top working set, providing a mix of strength and endurance work. The top set builds maximum strength and hypertrophy, while the back-off set ensures I can push through some additional volume with less fatigue. This dual approach is ideal for muscle growth and gives me an efficient, effective workout without overtaxing my central nervous system.
My Supplement Routine
Now, let’s dive into the Per4m supplements that power me through each step of this pull day workout.
1. PRE Advanced Preworkout Formula
To get the most out of my pull day, I start with Per4m’s PRE preworkout. Packed with energy-boosting ingredients, PRE ensures I can lift heavier, stay focused, and maximise every rep. The caffeine and other stimulants in PRE help me power through those top working sets, while ingredients like beta-alanine keep muscle fatigue at bay. For a hypertrophy-focused workout, PRE provides the endurance and intensity needed to complete challenging sets and maintain form as the workout progresses.
2. Hydrate Advanced Electrolyte Mix
Keeping hydrated during an intense pull day is non-negotiable. With the volume and intensity of each set, maintaining proper hydration is critical for muscle endurance and recovery. I use Per4m’s HYDRATE to replenish essential electrolytes lost through sweat, helping me avoid cramping and maintain peak performance through every exercise. This hydration powder keeps me feeling fresh and allows for better muscle contraction, critical for both strength and size gains.
3. Creatine Monohydrate
As a staple in my routine, creatine monohydrate is a key supplement for boosting strength and power. Creatine supports the ATP system, which fuels short, intense bursts of energy needed for heavy lifts. For my pull day, creatine is essential because it allows me to push through those heavier top sets and achieve that crucial muscle overload required for hypertrophy. Long-term, creatine supports lean mass gains and muscle fullness, helping me achieve a well-rounded physique.
4. Whey Advanced Protein
Recovery is just as important as the workout itself, and Per4m’s WHEY protein provides my muscles with the building blocks they need after a hard pull day. High in essential amino acids, WHEY accelerates muscle repair, reduces soreness, and optimises recovery. By fuelling my muscles with WHEY immediately after the workout, I ensure that my muscles are ready to grow and rebuild, making the most of the hard work I put in.
Wrapping Up
Combining a carefully structured pull day hypertrophy workout with the right supplements from Per4m helps me consistently hit new strength goals and develop a powerful, balanced upper body. Each exercise in this routine is strategically chosen to optimise back and bicep growth, while Per4m’s PRE, HYDRATE, Creatine Monohydrate, and WHEY keep my energy levels high, support endurance, and accelerate recovery.
Whether you’re a beginner or an experienced lifter, having a structured plan and the right supplements can take your pull day to the next level. Try incorporating these exercises and Per4m’s supplement lineup into your routine and experience the difference they make.
