OnionPatchLats
16 effective sets in this workout
60-Minute Complete Gym Pull Workout
A full-gym pull session with enough time for heavy back work and focused arm-rear-delt accessories.
60 min
Pull
Advanced
Lats, Biceps, Rear Delts
Equipment Required
BarbellWeight BenchDumbbellPull Up Bar
Who this workout is for
- Intermediate to advanced gym lifters
- People who want a bigger back-focused training day
- Anyone wanting extra arm and rear-delt work
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with 6 Day Bodybuilding Workout Program.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
60-minute hypertrophy pull workout with extra emphasis on Lats.
- Built for a pull training day.
- Designed around 60-minute sessions.
- Advanced-friendly exercise density with practical rest periods.
- Extra emphasis on Lats.
- Starts with a 3-set pre-exhaustion slot for Lats.
- Progress load or reps once you can hit the top of the target range with solid form.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Biceps
11 effective sets in this workout
Rear Delts
9 effective sets in this workout
Triceps
7 effective sets in this workout
Chest
7 effective sets in this workout
Scapular Retractors
5 effective sets in this workout
Middle Delts
5 effective sets in this workout
Abdominals
2 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 10-13 | 6-10 | 90-150s | |
| 5 × 6-9 | 6-9 | 150-210s | |
| 4 × 7-10 | 7-10 | 150-210s | |
| 4 × 10-13 | 6-10 | 90-150s | |
| 2 × 16-20 | 7-10 | 90-150s | |
| 2 × 16-20 | 7-10 | 90-150s |
How to use it
- Push the first back movements hard while keeping technique strict.
- Use later work to target muscles that compounds underload for you.
- If grip fades first, use straps strategically rather than cutting back quality back work.
Why this works
Longer pull workouts work well when compounds handle the backbone of the session and accessories clean up the remaining pulling volume.
FAQ
Should every pull day have direct biceps work?
Not always, but it often makes sense if arm growth is part of the goal.
What if my lower back gets tired first on rows?
Use more supported row options or cable variations when available.
Related workouts
45-Minute Dumbbell Pull Workout
A pull-day workout that prioritizes rows, vertical pulling patterns, and direct rear-delt and biceps volume.
60-Minute Complete Gym Push Workout
A fuller push-day setup that uses broader gym equipment access to build a more complete pressing session.
50-Minute Back and Biceps Workout
A back-and-biceps pull workout built around rows, vertical pulling, and enough direct arm work to round out the session.
Important safety note
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