The FITOS Pull Day Template
Heavy hinge first, vertical and horizontal pulls next, arms and prehab last. Rest 60–180 seconds between sets depending on the exercise.
| Exercise | Sets | Reps | Rest |
|---|
| Deadlift | 3 | 5 | 3 min |
| Weighted Pull-Up | 3 | 6–8 | 2–3 min |
| Chest-Supported Row | 3 | 8–10 | 2 min |
| Single-Arm Dumbbell Row | 3 | 10–12 | 90 sec |
| EZ-Bar Curl | 3 | 10–12 | 60 sec |
| Face Pull | 3 | 15–20 | 60 sec |
Swap weighted pull-ups for lat pulldowns if you can't yet hit 6 clean reps. Swap deadlifts for Romanian deadlifts or trap-bar deadlifts if mobility demands it.
What is a pull day?
A pull day is one half of the classic push/pull/legs split. It focuses on every muscle involved in pulling: the lats, rhomboids, traps, rear delts, biceps, forearms, and the entire posterior chain through hinge patterns like the deadlift.
Pull days are popular because they let you accumulate high-quality back volume without the shoulder stress that can come from pairing pressing and pulling in the same session. They also pair naturally with a dedicated arm day — or let you train arms at the end of the pull session for efficiency.
Why pull day works
Your back is made of large, fatigue-resistant muscles that respond well to moderate-to-high volume and a mix of pulling angles. A well-structured pull day builds:
- Width — through vertical pulls like pull-ups and lat pulldowns.
- Thickness — through horizontal rows and chest-supported machine work.
- Strength — through deadlifts and other hinge variations.
- Arm development — through curls, hammer curls, and row variations that already load the biceps.
- Shoulder health — through rear-delt and rotator-cuff work that balances heavy pressing days.
Exercise breakdown
Below are the key cues for each movement in the template above. Good form matters more than the weight on the bar — especially on back work, where momentum can hide sloppy reps.
Deadlift
3 sets · 5 reps · 3 min rest
Posterior chain, traps, grip
Keep the bar close, brace like you're taking a punch, and push the floor away. Hips and shoulders rise together.
Weighted Pull-Up
3 sets · 6–8 reps · 2–3 min rest
Lats, teres major, biceps
Start from a dead hang. Drive elbows down and back, not out. Chin over the bar at the top; control the descent.
Chest-Supported Row
3 sets · 8–10 reps · 2 min rest
Mid-back thickness, rear delts
Support your chest so you can't cheat. Pull with your elbows and squeeze the shoulder blades at the top.
Single-Arm Dumbbell Row
3 sets · 10–12 reps · 90 sec rest
Lat width, core stability
Keep the spine neutral. Row toward the hip, not the armpit, to bias the lat.
EZ-Bar Curl
3 sets · 10–12 reps · 60 sec rest
Biceps brachii, brachialis
Shoulders back, elbows pinned. Curl to full contraction and lower under control — no swing.
Face Pull
3 sets · 15–20 reps · 60 sec rest
Rear delts, rotator cuff
Pull to your face with external rotation. Finish with thumbs pointing behind you.
Programming your pull day
One good session is useful; a system that repeats and adapts is transformative. Use these principles to turn the template above into a program that keeps progressing:
How FITOS optimizes your pull day
FITOS doesn't just log your sets — it learns from them. After each pull session, the AI coach compares your prescribed reps, RPE, and rest against what you actually completed. If your deadlift bar speed dropped or your last row set hit RPE 9.5, the next block adjusts volume and intensity to keep you in the recovery zone that drives growth.
The app also auto-substitutes exercises when equipment is missing: no pull-up bar becomes a lat pulldown; no T-bar row becomes a chest-supported row. And when wearable data shows poor sleep or elevated HRV strain, FITOS can trim back volume or push a rest day before you dig a hole.
That means every pull day is personalized, not copy-pasted from a spreadsheet. Your plan adapts to your body, your schedule, and your gym.
Pull day FAQ
- What is a pull day workout?
- A pull day targets the muscles you pull with: back, rear delts, biceps, and forearms. Common exercises include deadlifts, rows, pull-ups, and curls.
- How many exercises should a pull day have?
- Most lifters do well with 5–7 exercises: one heavy hinge, one vertical pull, one or two horizontal pulls, a biceps isolation move, and a rear-delt/prehab exercise.
- Is deadlift a push or pull?
- Deadlift is a pull — specifically a hinge. It trains the posterior chain, grip, traps, and lats, making it a natural anchor for pull day.
- Can beginners do pull day?
- Yes. Start with machine rows, lat pulldowns, and dumbbell curls. Build form and volume before moving to heavy deadlifts or weighted pull-ups.
Run this workout in FITOS
Get the pull-day template loaded, auto-progressed, and adjusted by your AI coach. Start free for 14 days — no credit card required.
