How I Structure 20-30 Minute Pull Workouts

It's really simple.

First, let's break down what's involved in a "pull session."

The pulling muscles are the back, the biceps, and – either directly or indirectly – the forearms.

Easy enough.

Next, let's identify the main movement patterns that fit the "Pull" bill.

As a reminder, the 6 main movement patterns are:

Vertical pull

Vertical push

Horizontal pull

Horizontal push

Squat/lunge

Hinge

Of those 6, vertical and horizontal pulls are....well...pulls.

Vertical pulls are pullup/chin up variations and lat pulldown variations.

Horizontal pulls are any row exercise (inverted row, single arm row, cable row, barbell row, machine row, you-name-it row).

Lovely.

Pick 1 vertical pull exercise and 1 horizontal pull exercise.

Easy enough?

Those 2 movement patterns cover all the musculature of the back, along with the biceps and forearms. But, you should probably include some bicep isolation if you really want to maximize your arm growth (who doesn't?).

As a reminder, I typically say there's 6 general main movement patterns that must be included in some way, shape, or form in a strength and hypertrophy program. But, I also always emphasize that if aesthetic, all around development is a goal of yours – there's 3 mandatory isolation movements that should be included. Those are:

Bicep isolation 

Tricep isolation 

Calf isolation 

(Okay, some general core work should be included somewhere too, but I consider core/abs its own separate category from a program design perspective. I usually just make it a mandatory part of the warm up and/or something to do at home, ideally while watching TV, wasting away).

Anything beyond the 6 main movement patterns and 3 mandatory isolation patterns is just filling in the final detail – that may or may not actually ever pay off. But those are the 9 exercise variations that should be included in a program.

I'll often add lateral raises somewhere into the mix (generally as an alternate "vertical push" exercise every 2nd "push" session) and some loaded carry variations from time to time.

So, putting it together, a Pull workout requires just 3 exercises:

1. Vertical pull

2. Horizontal pull

3. Bicep isolation 

Do 3-5 sets per exercise. 2 sets if you're really strapped for time or energy depleted. (Side bar: I think it's good to still train even on days your energy depleted. It dials in the habit of training, improves the quality of grit, and – often – you end up getting a perfectly fine session completed anyway. I'd rather decrease volume – by doing fewer sets – and/or decrease intensity – by leaving more reps in reserve each set than usual – instead of skip the session altogether).

Rest 1-3 minutes between sets.

If you do that, depending on how long you rest and how many sets you do, you'll complete the session in 15-40 minutes.

Simple.

Effective.

Repeatable.

Productive.

Fun.

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