StrengthPull Day — Foundations
A 40-minute beginner pull day for men on assisted equipment. Assisted close-grip chin-ups and parallel-grip pull-ups introduce vertical pulling at a manageable load, wide-grip cable curls build the biceps, and dumbbell crunches finish the core.
Pull Day — Foundations at a glance
- Level
- Beginner
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~280 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Biceps
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Pull Day — Foundations
- 1Assisted chin up reverse close grip3 × 10
- 3 × 10
- 3Biceps curl cable wide grip crossover machine3 × 12
- 4Dumbbell ab crunch2 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Pull Day — Foundations
Assisted machines let beginners get full-range reps from day one — that is worth more than struggling through partial pull-ups. Three sets of ten, 90 seconds of rest. Remove one plate of assistance whenever all three sets feel controlled.
Pull Day — Foundations — questions
How long does Pull Day — Foundations take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 280 kcal for an average trainee.
What equipment do you need for Pull Day — Foundations?
Gym machines and cables. The session is built around Assisted chin up reverse close grip, Assisted parallel close grip pull up, Biceps curl cable wide grip crossover machine and more, and every exercise comes with a demo video in the GymiaFit app.
Is Pull Day — Foundations suitable for beginners?
Yes. Pull Day — Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Pull Day — Foundations work?
Back, Biceps. 4 exercises, starting with Assisted chin up reverse close grip, Assisted parallel close grip pull up, Biceps curl cable wide grip crossover machine.
Is Pull Day — Foundations free?
Yes. Pull Day — Foundations 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Pull Day — Foundations into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.