1Exercise
Barbell Deadlift
Rest 3m 30s
- 15 reps x 90 kgRIR 3
- 25 reps x 90 kgRIR 2
- 35 reps x 90 kgRIR 1
Set lats before the pull, push the floor away, and keep the bar close. Reset your brace between reps when needed.
Pull Day Workouts With Barbells
Barbell-first pull day workouts for lifters building back, posterior-chain, trap, and biceps strength with stable straight sets, clear RIR targets, and practical kilogram load progression.
Set load units
Workout 1
5 exercises15 sets
Barbell Pull Day Strength and Hypertrophy Template
Hamstrings, Quadriceps, Lower Back, Glutes, Lats, Biceps, Rear Delts, Trapezius, Neck
A barbell-focused pull day that starts with heavy hinge and row compounds, then adds trap and biceps volume using stable straight working sets and RIR-based effort progression.
- 1
- 22Exercise
Pendlay Row
Rest 2m 30s
- 16 reps x 55 kgRIR 3
- 26 reps x 55 kgRIR 2
- 36 reps x 55 kgRIR 1
Keep torso near parallel, pause on the floor between reps, and avoid hip extension to finish the pull.
- 3
- 18 reps x 50 kgRIR 2
- 28 reps x 50 kgRIR 2
- 38 reps x 50 kgRIR 1
Brace and hinge first, row toward lower ribs, and control the eccentric without torso swing.
- 4
4ExerciseBarbell Shrug
Rest 1m 30s
- 110 reps x 70 kgRIR 2
- 210 reps x 70 kgRIR 2
- 310 reps x 70 kgRIR 1
Move straight up and down with controlled tempo and a brief squeeze at the top; avoid neck jutting.
- 5
5ExerciseEZ Bar Biceps Curl
Rest 1m 30s
- 110 reps x 25 kgRIR 2
- 210 reps x 25 kgRIR 2
- 310 reps x 25 kgRIR 1
Keep elbows slightly in front of torso, control lowering, and avoid torso lean to keep tension on biceps.