StrengthPull Day — Hypertrophy
A 55-minute pull session for men built for size rather than maximum load. Kneeling cable high rows and incline bench rows work the back at 10 to 12 reps, reverse preacher and overhead curls hit the biceps from a stretched position, and barbell twists finish the trunk.
Pull Day — Hypertrophy at a glance
- Level
- Intermediate
- Duration
- 55 minutes
- Exercises
- 5
- Estimated burn
- ~420 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Biceps
- Category
- Strength
- Made for
- Men
- Price
- Free
5 exercises in Pull Day — Hypertrophy
- 4 × 10
- 3 × 12
- 4 × 12
- 3 × 15
- 3 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Pull Day — Hypertrophy
Cables keep tension on the muscle at every point in the range, which is exactly why this session uses them. Rest 75 seconds. Pause one second at peak contraction on every row and every curl — that pause is most of the stimulus.
Pull Day — Hypertrophy — questions
How long does Pull Day — Hypertrophy take?
About 55 minutes from the first set to the last. The session contains 5 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Pull Day — Hypertrophy?
Gym machines and cables. The session is built around Cable High Row (kneeling), Cable Incline Bench Row, Cable One Arm Reverse Preacher Curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Pull Day — Hypertrophy suitable for beginners?
Pull Day — Hypertrophy 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 — Hypertrophy work?
Back, Biceps. 5 exercises, starting with Cable High Row (kneeling), Cable Incline Bench Row, Cable One Arm Reverse Preacher Curl.
Is Pull Day — Hypertrophy free?
Yes. Pull Day — Hypertrophy 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 — Hypertrophy into the GymiaFit app — free, no account tricks, no paywall.
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