Push / Pull / Legs - Pull Day

The pull day of a PPL rotation covering vertical and horizontal pulling plus arms, ~4-8 sets each. The duration shown is a default you can adjust.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Pull-Up
4 sets x 5-10 reps, ~2 min rest
Vertical pull; use assisted or pulldown if needed.
2
Barbell Bent-Over Row
4 sets x 8-12 reps, ~2 min rest
Horizontal pull.
3
Seated Cable Row
3 sets x 10-12 reps, ~90 sec rest
Mid-back.
4
Cable Face Pull
3 sets x 12-20 reps, ~60 sec rest
Rear delts / external rotators.
5
Dumbbell Biceps Curl
3 sets x 10-15 reps, ~60 sec rest
Biceps.
6
Dumbbell Rear-Delt Fly
2 sets x 12-20 reps, ~60 sec rest
Rear delts.

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