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How To Structure A Pull Day | Training For Muscle Growth

How To Structure A Pull Day | Training For Muscle Growth

Pull day is probably the most challenging day in the gym when it comes to perfecting form and engaging your back. In this blog we will look how to structure your pull day and run through the best exercise selections to make, to grow your back. 

What is a Pull Day

A Pull Day consists of exercises where you are doing a pull motion. By doing this you will mainly be targeting your back and biceps. It is common for a Pull Day to be the most challenging to engage your targeted muscles therefore it is important to focus on getting form right first.

How to structure a Pull Day

How you should structure your pull day will be dependant on your goals, weak points, equipment available and more but let's have a look at how you could go about structuring a pull day, generically speaking. 

When selecting your exercises you want to aim for no more than 3 per muscle group. Any more than this could become 'junk volume'. Start off by warming up whether it be with a band, doing some light sets or some dynamic stretches. Then go into your first compound movement. The reason behind doing compound movements first is because they are the exercises that take the most effort, therefore doing it when fatigue is low will have you performing at your best. 

Following on from your compound movements you can then add in some isolation work. Below you can see an example of a Pull Day:

  1. Bent over barbell row (3 sets 8-10 reps)
  2. Lat Pull Down (3 sets 10-12 reps)
  3. Upper back machine row (3 sets 8-12 reps)
  4. Face Pulls (3 sets 10-14 reps)
  5. Bicep Curl (3 sets 10-12 reps)
  6. Hammer Curl ( 3 sets 8-10 reps)

Summary

A Pull Day should be set up to target all areas of your back and biceps however trying to fit all exercises into one session could lead to junk volume and it is better to focus on training performance and intensity. Pick a set of movements that you feel confident doing with good form and progress on them exercises before making changes to your plan.  

Posted 15 Oct 2024