The push/pull/leg (PPL) split routine is one of the best ways to structure your workouts, as it makes sure you train your entire body throughout the week (no skipping leg day!). On pull days, you’ll perform pulling movements that primarily train your biceps and back, complementing the exercise you do on push and leg days to create a well-balanced physique.
If you’re interested in improving your pull day routine or want some guidance about what you should do on these days, check out our guide to the best pull day exercises and routines.
Sample Pull Day Workout Routine
A pull day focuses on performing pulling movements that train your pulldown muscles, such as the biceps, forearms, and the mid and upper back. For optimal results, personal trainers often recommend around five to eight exercises per pull day. You’ll also want to include a mix of horizontal pulling and vertical pulling motions for more well-rounded results.
The best pull day workouts will start with three or four compound exercises (i.e., exercises involving multiple muscle groups and joints) before moving on to two or three isolation exercises (i.e., exercises that target one muscle group).
The following sample pull day workout routine includes some of the best pull day exercises you can use to get into an effective and consistent workout routine:
1. Pull Day Warmups
Before you begin your pull-day exercises, you should take the time to activate the primary muscle group you’ll be targeting with some light warmups. Common warmup exercises include:
- Arm Circles
- Shoulder Oscillations
- Overhead Side Bends
- Reverse Snow Angels
- Jumping Jacks
- Kneeling Arm Thread
- Spiderman Lunges With Rotation
Your pull day warmup routine should take about 5 to 10 minutes in total, with about 30 seconds to a minute devoted to each exercise.
2. Deadlift
- Sets: 3
- Reps: 5
- Muscles targeted: Glutes, Hamstrings, Lower Back, Core
The deadlift is a foundational compound movement that engages multiple muscle groups, making it ideal for building overall strength and power. Incorporating deadlifts into your pull day routine enhances posterior chain development and functional strength.
How to Perform the Deadlift
- Stand with your feet hip-width apart, barbell over mid-foot.
- Bend at the hips and knees to grasp the barbell with both hands, keeping your back flat.
- Engage your core and lats, pulling your shoulders back.
- Push through your heels to lift the barbell, extending your hips and knees simultaneously.
- Lower the barbell back to the ground with control, maintaining a neutral spine.
3. Seated Cable Rows
- Sets: 3
- Reps: 10
- Muscles targeted: Rhomboids, Trapezius, Biceps
Seated cable rows are excellent for targeting the biceps and mid to upper back, promoting balanced muscle development and improving posture. This exercise also allows for controlled movements, enhancing muscle engagement.
How to Perform Seated Cable Rows
- Sit on the bench with your feet flat on the footrest and knees slightly bent.
- Grasp the handle with both hands, palms facing each other.
- Pull the handle towards your torso, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position, maintaining control.
4. Dumbbell Row
- Sets: 3
- Reps: 8
- Muscles targeted: Latissimus Dorsi, Rhomboids, Biceps
The dumbbell row is a unilateral exercise that helps correct muscle imbalances and enhances back strength. It allows for a greater range of motion compared to barbell rows.
How to Perform Dumbbell Rows
- Place one knee and hand on a bench, keeping your back flat.
- With the opposite hand, grasp a dumbbell with a neutral grip.
- Pull the dumbbell towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position with control.
5. Lat Pulldown
- Sets: 3
- Reps: 10
- Muscles targeted: Latissimus Dorsi, Biceps
Lat pulldowns are effective for developing the upper back and improving pulling strength. They serve as a great alternative to pull-ups, especially for beginners.
How to Perform Lat Pulldowns
- Sit at the lat pulldown machine with your thighs under the pads.
- Grasp the bar with a wide overhand grip.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Slowly return the bar to the starting position, fully extending your arms.
6. Preacher Curl
- Sets: 3
- Reps: 12
- Muscles targeted: Biceps Brachii
Preacher curls isolate the biceps, reducing the involvement of other muscles and allowing for focused contraction. This exercise is excellent for building peak bicep strength.
How to Perform Preacher Curls
- Sit on the preacher bench with your upper arms resting on the pad.
- Grasp the EZ-bar with an underhand grip, arms fully extended.
- Curl the bar towards your shoulders, contracting your biceps.
- Slowly lower the bar back to the starting position, controlling the movement.
7. Bent-Over Dumbbell Flye
- Sets: 3
- Reps: 12
- Muscles targeted: Posterior Deltoids, Rhomboids, Trapezius
Bent-over dumbbell flyes target the rear delts and upper back, promoting shoulder health and improving posture. This exercise balances shoulder development.
How to Perform Bent-Over Dumbbell Flyes
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Hinge at the hips until your torso is nearly parallel to the floor.
- With a slight bend in your elbows, raise the dumbbells out to the sides.
- Lower the dumbbells back to the starting position with control.
8. Back Extension
- Sets: 3
- Reps: 15
- Muscles targeted: Erector Spinae, Glutes, Hamstrings
Back extensions strengthen the lower back, enhancing stability and reducing the risk of injury. They are crucial for maintaining a strong posterior chain.
How to Perform Back Extensions
- Position yourself on a back extension bench with your hips aligned with the pivot point.
- Cross your arms over your chest or place them behind your head.
- Lower your upper body towards the ground, hinging at the hips.
- Raise your torso back to the starting position, squeezing your glutes and lower back.
9. Cool-Down
Once you’re done with your routine, you’ll want to devote about five minutes to static stretches targeting your upper body and back. Commonly used static stretches for pull days include:
- Shoulder stretch
- Neck rotation
- Wall bicep stretch
- Cobra stretch
- Child’s pose
- Wrist stretch
- Reclined spinal twist
Other Pull Day Exercises
Review our pull day exercises list to find other exercises you can easily incorporate into your routine:
- Barbell row
- Pendlay row
- Incline bench row
- Pull-ups
- Dumbbell pullover
- Face pulls
- Concentration curls
- Bicep curls
- Hammer curls
- Spider curls
How Often Should You Do a Pull Day?
Pull days should be done at least once a week. If you do your PPL routine four times a week, you’ll have an additional pull day once every three weeks.
Typically, working out 4 days a week while following a PPL split routine is best for most, as you’ll always have an additional push, pull, or leg day. For example, you could do pull days on your first and fourth workouts one week. During the next week, you could start with a push day and then close out the week with it as well.
This approach ensures you regularly train the muscles used in a push, pull, or leg day more than once a week.
Why Should You Start With Compound Exercises on Pull Days?
Since you’ll primarily rely on your large muscle groups during heavy compound exercise, it’s best to start with them before moving on to isolation exercises.
Doing compound exercises first activates your smaller muscle groups but doesn’t overwork them. As a result, your smaller muscles will be better prepared for isolation exercises in the second half of your pull day workout.
Maximize Your Pull Day Results at Defined Fitness in New Mexico
If you’re looking for a gym to do your PPL split at in Albuquerque, Santa Fe, Rio Rancho, or Farmington, NM, Defined Fitness has you covered. At our clubs, you can expect to find pristine fitness equipment that you can use to get the most out of your PPL routine. We also have personal training options for those who want expert, personalized advice. Additionally, our indoor aquatics area, cardio deck, Kids Club, group exercise classes, sauna, and recovery amenities ensure you receive the best possible experience.
Learn more about our gym locations and membership options today.
