Free routine
Pull day workout
A complete back and biceps session, run the way STRNTH runs it. Set your weight and reps, log each set and start the rest timer. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks your back and biceps work across the weeks.
What is a pull day?
A pull day trains every muscle that pulls a weight towards you: the back, the rear shoulders and the biceps. It is one third of a push pull legs split. Grouping these muscles means they work together and recover together, so you can train them hard without overlapping the pressing muscles you hit on push day.
How to run the session
Start with the deadlift while you are fresh, then move to the vertical and horizontal pulls, and finish with face pulls and curls. Set your weight and reps on each set with the steppers, log the set, then tap the timer to rest. Rest the full time on the deadlift and rows, where most of the strength is built, and less on the smaller arm work.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. Add a little when you finish every set with good form, and hold or drop the weight when form slips. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set, suggests the next weight and tracks the climb across the whole split. Pair this with the push pull legs routine for the full week. Browse the programmes for a complete plan.
Common questions
What muscles does pull day work?
The back, rear shoulders and biceps. In short, every muscle that pulls a weight towards you, as opposed to the pressing muscles you train on push day.
How often should I do a pull day?
Once or twice a week. On a three day push pull legs split you pull once a week, on a six day version you pull twice with a few days between.
Should I deadlift every pull day?
Heavy deadlifts are demanding, so many lifters pull heavy one day and lighter the next, or swap in Romanian deadlifts. Listen to your lower back and recovery.
Can beginners do this routine?
Yes. Swap pull ups for a lat pulldown or an assisted machine if you cannot do them yet, start light and add weight as your form holds.