This pull day has 6 exercises and 17 sets in all. It's part of the push pull legs, 3-day push pull legs and 5-day upper lower and push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Pull Day Workout Example
An example pull day for back, rear shoulders and biceps, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Pull-upsLats, upper back, bicepsSwap: Lat pulldown or assisted pull-up machine | 3 | 6 to 10 | 2 to 3 min | 1 to 2 |
| Barbell rowUpper back, lats, rear shoulders, bicepsSwap: Dumbbell row or chest-supported row machine | 3 | 6 to 8 | 2 to 3 min | 1 to 2 |
| Seated cable rowUpper back, lats, bicepsSwap: Chest-supported row machine | 3 | 8 to 10 | 2 min | 1 to 2 |
| Face pullRear shoulders, upper backSwap: Rear delt fly | 3 | 12 to 15 | 1 min | 1 to 2 |
| Dumbbell curlBicepsSwap: Cable curl | 3 | 10 to 12 | 1 to 1.5 min | 1 to 2 |
| Hammer curlBiceps, forearmsSwap: Rope cable curl | 2 | 10 to 12 | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, dumbbells, a cable station and a pull-up bar
- you have about 45 to 55 minutes for the workout
- you want one workout for back, rear shoulders and biceps
The back day example trains the same muscles for a bro split, with the deadlift and the lat pulldown.
Common questions
How long does the pull day take?
The pull day takes about 45 to 55 minutes for 6 exercises and 17 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the pull day start with pull-ups?
In the pull day, pull-ups is the biggest lift, working your lats, upper back and biceps, so you do it first, while you're fresh, with 2 to 3 minutes of rest between sets. Smaller accessory exercises like the hammer curl come at the end, with 1 minute of rest.
What can I use instead of the barbell row in the pull day?
The listed swap is dumbbell row or chest-supported row machine. Either one trains the same muscles (upper back, lats, rear shoulders and biceps), so you can make the change and keep the rest of the pull day the same.
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