# Pull day

URL: https://gocutline.com/workouts/pull-day/

Pull day is a 60-minute workout for intermediate level with barbell, pull-up bar, dumbbells, cables: Romanian deadlift (3 × 8), Pull-up or lat pulldown (4 × 6–10), Chest-supported row (3 × 8–10), Face pull (3 × 12–15).

| | |
|---|---|
| Time | 60 minutes |
| Level | Intermediate |
| Equipment | Barbell, pull-up bar, dumbbells, cables |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian deadlift | 3 × 8 | 2–3 min |
| Pull-up or lat pulldown | 4 × 6–10 | 2 min |
| Chest-supported row | 3 × 8–10 | 2 min |
| Face pull | 3 × 12–15 | 60 s |
| Dumbbell curl | 3 × 10–12 | 60 s |
| Hammer curl | 2 × 12 | 60 s |

## How to do it well
- Can not do a pull-up yet? Do lat pulldowns and one set of slow negatives at the end.
- Keep the Romanian deadlift slow on the way down: 3 seconds.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?lib=workouts/pull-day): the exercises go into the block, ticked off when you are done.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Facts: https://gocutline.com/facts/ · Updated 2026-11-06