Pull Day Routine

Here we are onto the next day in our PPL split, the Pull Day.

Pull Day is all about the back, biceps, and rear delts. This session focuses on building a strong posterior chain while hitting key pulling patterns, both vertical and horizontal.

If you missed Push Day: Go check it out here.

Here’s my Pull Day routine:

Compound Lift

1. Deadlift (DB or Hex/Trap bar is ok)

3 sets: 1-5 reps
The compound backbone of Pull Day. Builds total strength and grip. Be careful, no need to strain your back.

Biceps Opening

Just like on Push Day with my triceps, I prefer to start with my biceps to better isolate my back for the rest of the workout.

2. Barbell Curl

3 sets: 6-10 reps
Classic mass builder for biceps. Keep elbows tight and locked in place with a full range of motion.

3. Barbell Reverse Grip Curl

3 sets: 5-10 reps
Targets the brachialis and forearms, which are underrated for arm density.

4. Hammer Curl

3 sets: 8-10 reps
Neutral grip for full arm engagement and forearm thickness.

Back Work

5. Bar Lateral Pulldown (Pullups or ok too)

3 sets: 8-10 reps
Targets the lats for width and vertical pulling power.

6. Straight Back Seated Row

3 sets: 8-10 reps
Horizontal pulling to hit the rhomboids, traps, and lower lats

6. Incline Dumbbell Row (Optional Swap for Seated Row)

3 sets: 8-12 reps
Chest supported for strict mid back engagement. A great alternative if you want to take pressure off your lower back or increase form strictness.

You can alternate this with your seated rows week to week, or do both if you’re looking to add volume

7. Lever Seated Reverse Fly (DB Reverse Fly)

3 sets: 6-10 reps
Great for rear delt development and posture balance.

8. Dumbbell Shrug

3 sets: 10 reps
Burnout movement for upper trap activation.

For Your Own Good

You don’t need to match anyone else’s weight. Choose a load that you can control for the full set. Focus on from, consistency, and weekly progress.

Need some info on gear or supplements? I got you covered here with gear, and here with supplements.

Train smart. Build real strength. No BS.

Want to see more gym tips?
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Want to see my Push Day routine? Check it out here: Push Day Routine

Leg Day, my favorite day of the week, coming soon.