Pull Day (Back, Biceps): free workout plan (2 days a week)
This workout is one day of the Push Pull Legs (PPL) split.
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Best if you already have a few months of training behind you and know the basic lifts. Choose it if your main goal is to build muscle: moderate reps and several sets per muscle group.
| Day | Workout |
|---|---|
| Monday | Rest |
| Tuesday | Pull Day (Back, Biceps) |
| Wednesday | Rest |
| Thursday | Rest |
| Friday | Pull Day (Back, Biceps) |
| Saturday | Rest |
| Sunday | Rest |
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Pull-Up | 3 × 8 |
| Barbell Row | 3 × 8 |
| Lat Pulldown | 3 × 10 |
| Face Pull | 3 × 15 |
| Barbell Curl | 3 × 10 |
Warm up for 5–10 minutes, then do one or two lighter sets of the first exercise. Pick a weight you can lift for the listed reps with one or two reps to spare.
Rest 1–2 minutes between sets, and 2–3 minutes on heavy barbell lifts. When you hit every listed rep with good form, add a little weight or a few reps next time — that is progressive overload.
For timed exercises, keep a steady pace for the whole interval and add 5–10 seconds once it feels easy. Swap any exercise you can't do for a similar one — each exercise links to its technique page.
How many times a week should I do Pull Day (Back, Biceps)?
The plan is built for 2 days a week: Tuesday, Friday. Keep at least one rest day between hard sessions for the same muscles — that is when they recover and grow.
What equipment do I need for Pull Day (Back, Biceps)?
You need: Gym. If something is missing, swap the exercise for a similar one — the technique pages list variations.
When will I see results from Pull Day (Back, Biceps)?
Most people feel stronger within 3–4 weeks and see visible changes after 8–12 weeks of consistent training, as long as they eat enough protein and sleep well. Log every workout so you can see the progress in numbers.
Start this program free — no signup needed. ForceIndex opens it as a ready workout: just do the sets and log them.
Start this program freeNo sign-up needed · Works in your browser
