Muscle Building
The primary goal recorded for this template.
Workout template
Pull Day Workout
A pull day built around back thickness, back width, and direct arm work.
Intermediate
The intended experience level and programming complexity.
65 min
The estimated length of each training session.
Intermediate
Lifters who want a simple back and biceps session they can progress for months.
Barbell, Cable, Bodyweight
The main equipment required to run the workout as written.
5 days / week
The number of weekly sessions in the template.
Warm-up guidance
Do a few shoulder circles, a couple sets of band or cable rows, and then ramp into the first rowing movement.
Progression guidance
Chase better form and load on the main row before making the accessory work more complicated.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Pull
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Bent Over Barbell Row | Primary pulls | 4 | 6-8 | 2 min 30 sec | Brace hard and keep the torso angle consistent. |
| Wide-Grip Lat Pulldown | Primary pulls | 3-4 | 8-10 | 1 min 30 sec | Drive the elbows down instead of yanking with the hands. |
| Seated Cable Rows | Upper back | 3 | 8-12 | 1 min 30 sec | Pause briefly against the torso. |
| Straight-Arm Pulldown | Upper back | 3 | 10-15 | 45 sec | Keep a small bend in the elbows and move from the shoulders. |
| Barbell Curl | Biceps | 3 | 8-10 | 1 min | Do not let the lower back create the rep. |
| Alternate Hammer Curl | Biceps | 3 | 10-12 | 45 sec | Let the arms fully extend before the next rep. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Bent Over Barbell Row
Wide-Grip Lat Pulldown
Seated Cable Rows
Straight-Arm Pulldown
Barbell Curl
Alternate Hammer Curl
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Alternate Hammer Curl
Alternate Hammer Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseBarbell Curl
Barbell Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseSeated Cable Rows
Seated Cable Rows is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseStraight-Arm Pulldown
Straight-Arm Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseWide-Grip Lat Pulldown
Wide-Grip Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Pull Day Workout.
Who is Pull Day Workout best for?
Lifters who want a simple back and biceps session they can progress for months.
How often should I run Pull Day Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Pull Day Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Chase better form and load on the main row before making the accessory work more complicated.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.