Men Pull Day Workouts

Pull-day templates for men focused on back and arm development with evidence-informed effort targets, realistic kilogram loading examples, and straightforward week-to-week progression.
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Workout 1

6 exercises16 sets

Men Pull Day Strength and Hypertrophy Template

Trapezius, Hamstrings, Glutes, Quadriceps, Lats, Biceps, Rear Delts

A practical pull-day template using compound rows and pulldowns plus direct arm work, with straight working sets and RIR-guided effort progression.

  1. 1
    Rack Pull
    anatomy
    anatomy
    anatomy
    1Exercise

    Rack Pull

    Rest 2m 30s

    • 15 reps x 100 kgRIR 3
    • 25 reps x 100 kgRIR 2
    • 35 reps x 100 kgRIR 1

    Set bar just below knee, brace hard, and lock out with glutes without overextending the lumbar spine.

  2. 2
    Bent Over Row
    anatomy
    anatomy
    2Exercise
    Bent Over Row

    Rest 2m

    • 18 reps x 55 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Hinge to a stable torso, pull toward lower ribs, and pause briefly at peak contraction.

  3. 3
    Lat Pulldown
    anatomy
    3Exercise

    Lat Pulldown

    Rest 1m 45s

    • 110 reps x 60 kgRIR 3
    • 210 reps x 60 kgRIR 2
    • 310 reps x 60 kgRIR 1

    Drive elbows down toward front pockets and keep ribcage stacked to avoid turning reps into a lean-back row.

  4. 4
    Face Pull
    anatomy
    4Exercise

    Face Pull

    Rest 1m 15s

    • 115 reps x 20 kgRIR 3
    • 215 reps x 20 kgRIR 2
    • 315 reps x 20 kgRIR 1

    Lead with elbows, rotate thumbs behind ears at end range, and keep traps from shrugging excessively.

  5. 5
    Hammer Curl
    anatomy
    5Exercise

    Hammer Curl

    Rest 1m

    • 112 reps x 14 kgRIR 2
    • 212 reps x 14 kgRIR 1

    Keep elbows fixed at sides and avoid torso sway to keep tension on elbow flexors.

  6. 6
    EZ Bar Biceps Curl
    anatomy
    6Exercise

    EZ Bar Biceps Curl

    Rest 1m

    • 112 reps x 25 kgRIR 2
    • 212 reps x 25 kgRIR 1

    Keep shoulders set down and back; let elbows flex without drifting far forward.