Women Pull Day Workouts

Women pull-day workouts built around hinge and row patterns, vertical pulling, and direct arm work with evidence-informed effort targets, practical kilogram load examples, and clear progression from week to week.
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Workout 1

5 exercises16 sets

Women Pull Day Strength and Hypertrophy Template

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

A women-focused pull-day template using straight working sets, 1-3 RIR effort targets, and practical load examples in kilograms across hinge, vertical pull, row, and arm-isolation work.

  1. 1
    Romanian Deadlift
    anatomy
    1Exercise

    Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 42.5 kgRIR 3
    • 28 reps x 42.5 kgRIR 2
    • 38 reps x 42.5 kgRIR 2
    • 48 reps x 42.5 kgRIR 1

    Push hips back, keep bar close to thighs, and stop descent when lumbar position changes. Keep 1-3 RIR and avoid grinding.

  2. 2
    Lat Pulldown
    anatomy
    2Exercise

    Lat Pulldown

    Rest 2m

    • 110 reps x 30 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Initiate with scapular depression, pull to upper chest, and pause briefly without shrugging.

  3. 3
    Seated Row
    anatomy
    anatomy
    3Exercise

    Seated Row

    Rest 1m 45s

    • 110 reps x 35 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 310 reps x 35 kgRIR 1

    Lead with elbows, keep torso stable, and avoid excessive momentum.

  4. 4
    Dumbbell Bicep Curl
    anatomy
    4Exercise
    Dumbbell Bicep Curl

    Rest 1m 30s

    • 112 reps x 10 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Keep elbows slightly in front of the torso, avoid shoulder swing, and lower under control.

  5. 5
    Face Pull
    anatomy
    5Exercise

    Face Pull

    Rest 1m 15s

    • 115 reps x 18 kgRIR 3
    • 215 reps x 18 kgRIR 2
    • 315 reps x 18 kgRIR 1

    Pull toward nose/forehead level, externally rotate at end range, and keep neck relaxed.