top of page

The Pull Workout That Builds Muscle & Blasts Fat


The Pull Workout Plan To Build Muscle And Blast Fat

Let’s make your workouts more interesting and add even more variety. You can do push-pull split routines in a variety of ways. You can split your lower body into a push-pull routine, working the quads/calves (push) one day and the glutes and hamstrings (pull) on another day.

You can split your upper body into a push-pull routine, working the chest, triceps, shoulders (push) one day and the back, biceps, rear delts (pull) on another day. You could do a push-pull routine for a few weeks and switch to a different training method like pyramid training (we will discuss this at a later date) or opposing muscle groups (biceps/triceps) You could even change more drastically and go back to a total body workout, which you can do up to 3 non-consecutive days a week.


I love using my GYMBOSS Timer for all my workouts!


How to Split Your Workouts

There are a number of ways to split your weekly workout routine, and there's no right or wrong way to do it; listen to your body and do what feels right for you.

Push-Pull Exercises: Split your weekly workout by making certain days push exercise days and others pull exercise days.

Pulling exercises often involve the back, hamstrings, some types of shoulder exercises, biceps, and abs and could include lat pull downs, hamstring curls, bicep curls, and crunches.

Reps & Sets

As you reduce the number of body parts you're working, you should increase the number of exercises you're doing (pick about two to three exercises per muscle group) and the number of sets you're doing (around three to four sets of each exercise type).

The reps should be 8-12 or I love timed sets using my GYMBOSS Timer. I use a 30:15 (30 secs work: 15 sec rest) 3-4 sets. 30 secs is about 10-12 reps if you are using heavy weight and doing slower reps.


I mean how cute is this pink camo timer! My fav!

Buy yours today Click here and take the guess work out and eliminate that darn counting reps.


The Pull Workout Plan That will Build Muscle And Blast Fat

For each exercise listed below select a weight that will cause you to fatigue at 10-12 reps. Set your GymBoss Timer for 3-4 sets, 30 secs/15 sec rest intervals. Ensure not to sacrifice your form & technique. If the weight is to heavy to complete all reps go down in weight to complete your 30 secs.

Pull Workout Circuit (Make sure you do a 5 min warm-up)

Perform each exercise for 30 seconds, rest 15 secs and repeat 3-4 sets. Then move to the next exercise. If performing one side at a time complete all 3 sets and then repeat on the other side.

Muscle Group Exercise Time Sets

Back Lat Pull Down Machine 30:15 3-4

Hamstrings Smith Machine Dead Lifts 30:15 3-4

Biceps Dumbbell Bicep Curls Seated 30:15 3-4

Glutes Single Leg Bench Lunge 30:15 3-4

Rear Delts Cable Cross over 30:15 3-4

Hamstrings Hamstring Curl Machine 30:15 3-4

Biceps Cable Rope Bicep Curls 30:15 3-4

Hamstrings/Back Dumbbell Deadlift Lat Row 30:15 3-4

Back Dumbbell Single Arm Row 30:15 3-4

Try the workout above to start blasting fat and

rev up your metabolism by incorporating Pull Exercises...

Want MAX Weight Loss RESULTS? Check this out... just click the big pink button below to get all the info inside my 4 Week Fat Blaster program.




Find out More about Blasting Fat

Feel free to share this article with your friends and comment below!


Janis Saffell, America’s #1 Fitness Expert, is founder of top branded fitness programs including the “4 Week Fat Blaster”, “Brand New Butt” and “Fitness on the Road”. She is a leading authority on fitness programming and weight loss. If you are ready for a change and want to Super Charge your workouts, receive free tips NOW at

Start today!

Fat BE GONE! Give me 4 weeks to turn your body into a “calorie burning machine” and teach you the habits to get the weight off and change your life FOREVER! My 4-Week FAT Blaster Program will Maximize your Weight Loss! Change your Health & Change Your Life. YES I Want to START NOW

bottom of page