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 each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Barbell Deadlift

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

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

Set 1 5 reps

Set 2 5 reps

Set 3 5 reps

Set 4 5 reps

Set 5 5 reps

All Done Swap

#2

Dumbbell Bent Over Row

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

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

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#3

Barbell Romanian Deadlift

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

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

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

All Done Swap

#4

Bench Pull-Ups

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

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

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

All Done Swap

#5

Biceps Pull-Up

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

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

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

All Done Swap