Many of us have a structured workout routine that helps us stay on track, and works different parts of the body across our week.

You can take this workout rotation one step further with something called “split training,” a focused approach that teaches you to divvy workouts according to targeting key muscle groups. (The same strategy is taken in Tonal's Divide and Conquer strength programs).

While there’s several different split training styles, one of the most popular and well-known centers a 3-part weekly routine: One leg day, one push day — and you guessed it — one pull day.

"We can break down pulling patterns into a few categories," explains Tonal Coach Joe Rodonis.
"Horizontal moves target the mid-back and teach you control of the shoulder blades and scapulars. Vertical moves attack a different angle, building strength in the lats to support everyday movements like lifting a suitcase overhead or pulling yourself up."

Then, to round out the key pulling mechanics, there's hinge patterns: "RDLs, deadlifts, and hip thrusts, for example. This is foundational for developing an ability to safely lift things from the ground and keeping stability in the spine."

Below, this pull day workout example applies some of the best of split-training’s focus on symmetry, recovery, and power. Its structured formula means you’ll hit your key pulling muscles with smart, pull-heavy functional strength work. It’s designed to improve the definition of your back, arms, and posterior ab and leg muscles in one defined workout. All to help build balanced strength across the body.

45-65 Minutes Minute Duration

Back, Biceps, Posterior Chain Legs & Core Program

~200-400 Calories Burned

6 Different Exercises

Recommended 1-2x/Week

Pull Day Workout: Example Routine

This pull day workout tackles well-rounded pulling motions from multiple angles – horizontal, vertical, hinge, and rotational – so your lats, traps, rhomboids, arms, and even posterior legs (largely for stability) develop more evenly. It's broken down, intentional full-body training at its best.

"A balanced approach is what keeps us progressing, to get stronger and stay injury free." Says Coach Rodonis.

Main Circuit (45-60 minutes)

Perform 3 rounds total. Rest 60-90 seconds between rounds.

Deadlifts (3 sets | 8-10 reps)
Bent-over barbell row (3 sets | 10-12 reps)
Lat pulldown (3 sets | 10-12 reps)
Seated cable row (3 sets | 8-10 reps)
Face pulls, band or cable (3 sets, 15 reps)
Hanging knee raise (3 sets | 10-15 reps)

Warm-up & Cool-Down

Warm-Up (6 minutes)

Start activating key pull muscles and joints. Try to focus on controlling each movement and practicing a focused mind-body connection.

Banded pull-aparts (1 min)
Cat-cow stretch (1 min)
Scapular push-ups (1 min)
Jumping jacks or light jump rope (1 min)
Dynamic arm swings (1 min)
Bodyweight good mornings (1 min)

Cool Down (4 minutes)

Standing lat stretch, reaching overhead, lean to each side (1 min)
Child’s pose with side reach (1 min)
Thoracic rotations (1 min)
Seated forward fold (1 min)

Estimated Calories Burned

The average calorie ranges for an adult performing this pull-day workout at moderate intensity:

Adult 120-140 lbs: 240-310 calories
Adult 150-170 lbs: 280-360 calories
Adult 180+ lbs: 320-420 calories

Adding more volume (extra sets or reps) or shortening rest intervals can support increasing this workout's total calories burn. "I also love to add a slight pause on my lifts at the end of the motion. This shows me I have control. Then we can start to increase the weight." Offers Coach Rodonis.

Always be mindful these are estimated caloric ranges, not a perfect or best total. Your actual number will vary. That's okay!

Recommended Number of workouts

Beginners: 1 pull day workout/week, and can be well-paired with one push day and one leg day for a solid example of a dedicated weekly split.
Intermediate/Advanced: 2 pull days/week. For example one heavy, one accessory work focused.

If the goal is to work toward progressive overload, the general recommendation is to structure strength training around increasing the stress put on your muscles gradually and thoughtfully. Gradually adding more weight to your sets, performing more sets total, or performing more reps each set is a key part of most muscle-building workout structures. It's also a foundation built into many of Tonal's own strength development and build muscle programs.

Always remember to incorporate any necessary pull day workout adaptations or split training modifications depending on your exact goal. It's best to first focus on proper form and tempo on your way to a more balanced physique.

Muscle Groups Targeted

Coach Rodonis offers several tips to avoiding pull-day mistakes that limit performance, and ensure you're targeting the right muscles.

"Before we even start the lift we need to be in the proper position. A common mistake is when people have their shoulders rounded forward, and scaps pulling apart. This puts us in whats called an 'internal rotation.'

"To target the mid-back and lats, we also want to 'lead' our elbows back towards our rib cage. You can practice this angle even without weights to feel your lats engage on the pull just by changing that lead angle."

Major muscle groups worked during this pull day routine:

Latissimus dorsi
Trapezius
Rhomboids
Posteroid deltoids
Biceps brachii
Erector spinae

Individual muscles worked:

Brachialis
Brachioradialis
Infraspinatus
Teres major
Rectus abdominis

Equipment Used for Pull Day Workout

To follow this workout, you’ll need:

Barbell or dumbbells (or Tonal's Smart Bar or Handles)
Cable machine or Tonal trainer
Resistance bands
Pull-up bar

For more advanced progressions after steadily incorporating pull day workouts into your routine with good technique, you may work up to also using the following equipment:

Weighted vest
Fat-grip bars

"Focus on the technique and control," reminds Coach Rodonis. "Then the weight will follow."

Who This Workout is Most Effective For

Pull training focused on the posterior chain might often get neglected as “mirror muscles” — literally the ones you see looking in the mirror, like chest and shoulders — can often to steal your attention.

This makes sense given their visual prominence, but training the back’s musculature – particularly the lats and rhomboids – is a good idea for overall symmetry, posture, and a balanced physique.

This pull day workout is built for:

Desk workers who deal with tight pecs or hunched shoulders. Incorporating pull training can assist with posture improvements if you're exploring reduced neck, shoulder, and back tension.
Intermediate to advanced lifters who want to try improving muscle symmetry and overall pulling strength over time.
Athletes in sports like climbing, swimming, or rowing, where strong back and grip endurance play a role in performance.
Women and men focused on increasing muscle mass, developing power, and boosting strength.

Answers to FAQs about Pull Day Workout

Yes! Five exercises can be enough when the pull day session is planned and performed with purpose.

A pull day built around a few well-chosen compound movements, like rows or pulldowns, paired with a couple of supportive accessory exercises can offer a well-rounded challenge.

What matters most is how those exercises fit together: thoughtful volume, plus movements that complement each other. When you organize your training with that clear intent, even a seemingly "short" list of exercises can deliver meaningful work without feeling incomplete.

Many individuals pair a pull and push resistance-training sessions on back-to-back days without issues. What matters is that each session feels manageable and you’re giving your muscles enough time to feel ready for the next workout. If your pull day leaves you with noticeable fatigue that affects your pressing movements, consider adjusting volume or how you space your routine.

They can be! Many pulling movements naturally ask your core to "brace" and stabilize to help keep your form steady, but that doesn’t automatically replace dedicated core work.

Some lifters add direct ab exercises on pull days, while others keep core training separate. It’s simply a matter of what fits your overall plan and recovery. (In this example pull day workout, we've included hanging leg raises which assist in targeting and working core muscles.)

You can, depending on how you organize your full week. Pull-focused leg movements (examples include exercises that target the hamstring through hinging, such as deadlifts) often pair well with upper-body pulling patterns. Just be mindful of how much total work you’re stacking into one session and how it fits around your other lower-body training days. You don't want to overtrain the same muscles every single session.

Not inherently. Many people repeat movement patterns across a typical week, especially when they enjoy them or want more practice. The key is making sure the overall volume still feels sustainable and that your back, arms, legs, and grip have enough time between sessions to feel recovered for you (~72 hrs is a good recovery benchmark). If your performance stays consistent and you’re not carrying lingering debilitating soreness, twice a week can fit comfortably across a balanced routine.

Concluding words on Pull Day Workout

A well-structured pull day can be a great way to take the guesswork out of your gym time. They can also creates space to focus on the muscles that support things like posture, control, and stability across the rest of your routine.

When you organize your week intentionally, a pull-focused session can fit smoothly into your overall workload without adding unnecessary strain.

Think of a good pull day workout split as a commitment to your best self. It’s intentional, focused, and geared toward developing your balanced physique.

Pull Day Workout

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