This is the Pull workout from the Push Pull Legs + Upper Lower plan. It trains Back, Shoulders and Biceps across 7 exercises, and takes roughly 82 to 97 minutes.
You open with Deadlift while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Deadlift | 4 × 8 |
 Bent Over Row (Barbell) | 4 × 8 |
 Lat Pulldown | 3 × 10 |
 Cable Row | 3 × 10 |
 Cable Face Pull | 3 × 10 |
 Barbell Bicep Curl | 3 × 12 |
 Hammer Curl | 3 × 12 |
