- 18 reps x 50 kgRIR 2
- 28 reps x 55 kgRIR 1.5
- 38 reps x 60 kgRIR 1
Hinge to a stable torso angle, brace abs before each pull, and avoid jerking from the hips as loads rise.
Pull Day Workouts
Pull day workouts for lifters who want stronger back and arm performance using rows, vertical pulls, posterior-chain loading, and evidence-based effort targets with realistic progression in commercial-gym settings.
Set load units
Workout 1
6 exercises18 sets
Pull Day Strength + Hypertrophy Template
Lats, Biceps, Rear Delts, Trapezius, Hamstrings, Glutes, Quadriceps
A six-exercise pull-day template that starts with heavy rows and rack pulls, then layers vertical pulling, rear-delt work, and direct biceps volume with sample loads in kg and clear RIR progression.
- 1
- 2
2ExerciseBodyweight Pull Up
Rest 2m
- 18 reps x 0 kgRIR 2
- 28 reps x 0 kgRIR 1.5
- 36 reps x 0 kgRIR 1
Start each rep by setting the shoulder blades down and back, keep ribs stacked, and avoid kipping.
- 3
3ExerciseMachine Lat Pulldown
Rest 1m 45s
- 110 reps x 45 kgRIR 2.5
- 210 reps x 50 kgRIR 2
- 38 reps x 55 kgRIR 1
Keep torso mostly fixed, drive elbows toward hips, and avoid turning the movement into a low row.
- 4
4ExerciseBarbell Rack Pull
Rest 3m
- 16 reps x 80 kgRIR 2.5
- 26 reps x 90 kgRIR 2
- 36 reps x 100 kgRIR 1
Set bar at just below knee height, brace hard before each pull, and avoid hitching through lumbar extension.
- 5
5ExerciseMachine Face Pull
Rest 1m 30s
- 115 reps x 20 kgRIR 3
- 215 reps x 22.5 kgRIR 2
- 312 reps x 25 kgRIR 1.5
Pull toward upper face with elbows high, pause briefly in retraction, and keep neck relaxed.
- 6
- 112 reps x 12 kgRIR 2.5
- 212 reps x 14 kgRIR 2
- 310 reps x 16 kgRIR 1
Keep elbows slightly forward, control lowering phase for 2-3 seconds, and stop before compensatory trunk lean.