Pull Day
A 48-minute pull day built on five movements: pull-ups and bent-over rows for the back, deadlifts for the whole posterior chain, seated rows for mid-back thickness and barbell curls to finish the biceps. The pull half of a classic push-pull-legs split.
Pull Day at a glance
- Level
- Intermediate
- Duration
- 48 minutes
- Exercises
- 5
- Estimated burn
- ~480 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Back, Biceps, Forearms, Core
- Made for
- Everyone
- Price
- Free
5 exercises in Pull Day
- 4 × 8
- 2Bent-Over Row4 × 10
- 3Deadlift4 × 6
- 4Seated Row3 × 12
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Pull Day
Deadlift early while your grip is fresh, or use straps and keep the grip for the curls. Rest two minutes after deadlifts, 90 seconds on rows. Pull-ups before rows if you want more back width, rows first if thickness is the priority — either order works.
Pull Day — questions
How long does Pull Day take?
About 48 minutes from the first set to the last. The session contains 5 exercises and burns roughly 480 kcal for an average trainee.
What equipment do you need for Pull Day?
Barbell and plates. The session is built around Pull-Up, Bent-Over Row, Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Pull Day suitable for beginners?
Pull Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Pull Day work?
Back, Biceps, Forearms, Core. 5 exercises, starting with Pull-Up, Bent-Over Row, Deadlift.
Is Pull Day free?
Yes. Pull Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Pull Day into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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