Bodybuilding workout · Intermediate
Pull Day (Bodybuilding)
Back and biceps with focus on mind–muscle connection and 8–15 rep ranges.
- Exercises
- 5
- Total sets
- 16
- Minutes
- 50
Targets: Back, Biceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Deadlift | 3 × 6-10 | 120s | Back |
| Barbell Bent Over Row | 4 × 8-12 | 90s | Back |
| Pull-Ups | 3 × 8-12 | 90s | Back |
| Cable Pulldown | 3 × 10-12 | 60s | Back |
| Barbell Curl | 3 × 10-12 | 60s | Biceps |
Programs with these exercises
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
Similar workouts
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Pull Day (Strength)
Back and biceps. Compound and isolation moves from our exercise library.
5 exercises
Beginner
Upper Body (Strength)
Chest, back, shoulders, and arms in one session.
6 exercises
Intermediate
Extended Full Body (58 min)
Longer full-body session with more volume. Barbell focus.
8 exercises
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