The routine
Pull · back, biceps
- Barbell Deadlift 3 × 5
- Pullups 3 × 8
- Bent Over Barbell Row 3 × 10
- Face Pull 3 × 15
- Barbell Curl 3 × 12
- Hammer Curls 3 × 12
Best as the pull day of a PPL split.
Pull Day (Back & Biceps)
Pull · back, biceps
The pull day trains everything you pull with: your entire back, rear delts, and biceps. It pairs a heavy deadlift or row with vertical pulling and finishes with direct arm work.
Use it as the pull day of a push/pull/legs split, or as a standalone back and biceps session.
How to import this plan into Mekimeki
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What muscles does pull day work?
The lats, traps, rhomboids, rear delts, and biceps, plus your lower back and grip on deadlifts and rows. It is every muscle involved in pulling weight toward you.
Should I deadlift on pull day or leg day?
Both are valid. Many lifters put deadlifts on pull day because they are largely a back exercise, keeping leg day focused on squats and quads.
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