Muscle Building
The main training outcome this template is built around.
Workout template
Pull Day Workout
A pull day built around back thickness, back width, and direct arm work.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
65 min
Use this to match the template to your actual weekly schedule.
Intermediate
Lifters who want a simple back and biceps session they can progress for months.
Barbell, Cable, Bodyweight
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
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.
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.
3/4 Sit-Up
3/4 Sit-Up is a beginner strength that mainly trains your core using bodyweight.
View exercise3/4 Sit-Up
3/4 Sit-Up is a beginner strength that mainly trains your core using bodyweight.
View exerciseAlternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout4-Day Upper Lower Split
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 workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated tools
Related calculators for this workout.
Use these tools when you want to turn the workout into a clearer calorie target, protein target, strength checkpoint, or training-volume plan.
FAQ
Common questions about Pull Day Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
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.