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Upper, lower, push, pull & legs

Pull day workout

Pull A of the push/pull/legs split, and pull day of the 5-day split: a vertical pull, two rows, the rear shoulders and two curls.

55 minIntermediate10 movesPull-up bar · A barbell · A dumbbell · A bench or box · A band · EZ curl barBack · Shoulders · Biceps · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoOr 15 band pull-apartsEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo

Main sets

Rest as noted on each move

  1. Pull-up4 sets of 5 to 10
    Advanced · Back, Biceps, Forearms · 3D demoRest 2 to 3 min; 1 to 3 reps in reserve. Or lat pulldowns, 4 sets of 8 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Bent-over barbell row3 sets of 6 to 10
    Advanced · Back, Biceps, Shoulders · 3D demoRest 2 min; 2 reps in reserve. Or seated cable rowsEasier: Supported single-arm dumbbell rowHarder: Front lever
  3. Chest-supported dumbbell row3 sets of 10 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s; 1 to 2 reps in reserveHarder: Supported single-arm dumbbell row
  4. Face pull3 sets of 12 to 20
    Intermediate · Shoulders, Back · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  5. EZ-bar curl3 sets of 8 to 12
    Intermediate · Biceps, Forearms · 3D demoRest 60 to 90 s; 0 to 2 reps in reserveEasier: Seated dumbbell curlHarder: Chin-up
  6. Hammer curl2 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Seated dumbbell curlHarder: Alternating hammer curl

Cool-down (optional)

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • Lead every pull with the elbows, not the hands.
  • Pair this day with a push day in the same week so pushing and pulling stay balanced.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More upper, lower, push, pull & legs

Upper body gym workout B

Upper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.

50 minIntermediate13 movesA band, Pull-up bar

Push day workout

A push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.

55 minIntermediate10 movesA band, A barbell

Push day workout B

Push day B: seated dumbbell press, dumbbell bench press, cable flyes, cable lateral raises, dips and skull crushers, with sets, reps and rest.

50 minIntermediate11 movesA band, A dumbbell

Questions people ask

How long does the pull day workout take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A barbell, A dumbbell, A bench or box, A band, EZ curl bar. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.