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Pull Day Foundation

Build serious pulling strength from the ground up — dead hangs, rows, and pull-up progressions that will set you up for the big moves down the road. Stay controlled, feel every rep, and trust the process.

Created by

loadedfrenchfry

Workout Breakdown

warm-up

Dead Hang

3 sets × 20s, 20s, 20s

Shoulder Circle

2 sets × 10 reps, 10 reps

Cat-Cow

2 sets × 10 reps, 10 reps

Band Pull Apart

2 sets × 12 reps, 12 reps

Main workout

Scapular Shrug

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Dead Hang

3 sets × 30s, 30s, 30s

Ring Row

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

L-sit Progression

Progressive exercise

Cool Down

Child's Pose

1 set × 45s

Bicep Wall Stretch - Body Only

2 sets × 30s, 30s

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

Lat Wall Stretch

2 sets × 30s, 30s