Deadlift on pull day?

Optional — place hinges where recovery fits best.

Straps on high-rep rows are fine; still train grip sometimes.

Include a long-stretch pulldown or straight-arm pattern.

Topic

Best Pull Day Workout

Build a pull day with rows, vertical pulls, rear delts, and biceps that recover for the next session.

Overview

Pull days should balance horizontal and vertical pulling, include rear-delt health work, and optionally a hinge. Leave room for elbows to recover if you pull frequently.

Weekly schedule

Pull day— Back + rear delts + bis
- Row
- Pulldown or pull-up
- Second row angle
- Face pulls
- Curl

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Lifters whose pull days became endless curls.

FAQ

Deadlift on pull day?: Optional — place hinges where recovery fits best.
Grip failing?: Straps on high-rep rows are fine; still train grip sometimes.
Lat focus?: Include a long-stretch pulldown or straight-arm pattern.

Train pull days hard — OptaFit keeps post-workout meals on plan.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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