Pull Day
Deadlifts, rows, and pull-ups. Every movement pulls weight toward you. A simple session that builds the entire back side of your body.
Miguel SantosCSCS
11 years in the iron game with a competitive powerlifting background. Pulled 600 at 198 in competition. Now coaches regular people who want to be as strong as possible without the singlet. Believes leg day is the day that separates the serious from the casual.
Equipment Needed
0 of 35 sets completed
Warm-Up
Strength
Heavy sets of 5. Reset between each rep. Bar starts on the floor, finishes at your hips. Brace hard, flat back, drive through the floor.
Full range of motion. Dead hang at the bottom, chin over bar at the top. Add weight when bodyweight feels easy.
Superset A
Lie face down on an incline bench. Let the bench do the stabilizing so you can focus on pulling heavy.
Cable at face height. Pull to your ears, externally rotate. Light weight, high reps. These are for health as much as size.
Superset B
Strict curls. No body English. If you cannot do 10 clean reps, the weight is too heavy.
Hinge forward, light dumbbells, raise to the sides. Squeeze your rear delts. These are the muscles nobody sees but everybody needs.
Finisher
Hang from the pull-up bar. Decompress your spine, build grip endurance, let your back stretch.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Deadlifts build total-body posterior chain strength like nothing else
Horizontal and vertical pulls develop a thick, wide back
Balanced pulling volume combats the slouched posture from desk work
Rear delt and bicep work rounds out the session for complete arm development
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