Gym & Barbell Splits · Barbell & Dumbbells · Advanced

Pull Day: Deadlift, Barbell Rows & Biceps

The core Pull day of the PPL framework. Anchored by the conventional barbell deadlift for posterior chain power, followed by heavy horizontal rows, lat isolation, and biceps hypertrophy.

Workout Routine Schedule (5 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Barbell Deadlift

glutes · barbell · 5 Sets × 5 reps · 180s rest

Set the bar over midfoot, lock lats tight, wedge hips, and push the floor away maintaining a neutral spine.

Done Swap

#2

Dumbbell Bent Over Row

upper back · dumbbell · 4 Sets × 8 - 10 reps · 90s rest

Heavy dumbbell bent-over rows to build lat thickness and mid-back control.

Done Swap

#3

Barbell Romanian Deadlift

glutes · barbell · 3 Sets × 8 - 10 reps · 90s rest

Romanian deadlifts targeting hamstring and glute eccentric control with strict hip hinge.

Done Swap

#4

Bench Pull-Ups

lats · body weight · 3 Sets × 10 - 12 reps · 60s rest

Pull-up variations targeting vertical lat recruitment and grip endurance.

Done Swap

#5

Biceps Pull-Up

biceps · body weight · 3 Sets × 10 - 12 reps · 60s rest

Biceps-focused chin-up curls to achieve full elbow flexor fatigue.

Done Swap