THE ULTIMATE LOCKED IN PULL DAY ROUTINE

Why a Pull Day?

A well-structured pull day is essential for building a powerful, well-balanced physique. This workout targets the muscles responsible for pulling movements—lats, traps, rear delts, and biceps. Training these muscles not only boosts strength and size but also improves posture and overall upper body stability.

Dedicating a day solely to pulling exercises allows for maximum muscle engagement without interference from push movements, leading to better muscular development and symmetry. Get locked in and let’s build that back.

The Ultimate Locked In Pull Day Routine

1. Deadlifts – 3 sets of 6-8 reps

Deadlifts are the foundation of any elite pull day. This compound movement engages the lower back, traps, hamstrings, and glutes while reinforcing core stability. Focus on a controlled lift with a neutral spine to maximize strength gains and prevent injury.

🔒 Locked In Tip: Engage your lats before pulling by imagining you’re bending the bar. This keeps tension on your back instead of your arms.

2. Bent-Over Rows – 4 sets of 8-10 reps

A thick, strong back starts with rows. Bent-over rows are key for lat and upper back development. Vary your grip—underhand for more bicep activation and overhand for a greater lat stretch.

🔒 Locked In Tip: Keep your core braced and avoid excessive body movement to maintain tension on the lats.

3. Pull-Ups – 3 sets of 8-12 reps

Pull-ups are the ultimate test of upper body strength. They hit the lats, traps, and biceps while improving grip strength. If you struggle with reps, use a resistance band or do assisted pull-ups.

🔒 Locked In Tip: Go slow on the eccentric (lowering) phase to maximize time under tension and build muscle faster.

4. Face Pulls – 3 sets of 12-15 reps

Face pulls target the rear delts and traps, improving shoulder stability and posture. This is essential for avoiding imbalances caused by excessive pressing movements.

🔒 Locked In Tip: Use a rope attachment and pull towards your face with elbows high to fully engage the rear delts.

5. Barbell Curls – 3 sets of 10-12 reps

A classic for a reason—barbell curls build raw bicep power and size. Use an EZ-bar if you experience wrist discomfort.

🔒 Locked In Tip: Keep your elbows locked in place to prevent swinging and isolate the biceps.

6. Concentration Curls – 3 sets of 12-15 reps (each arm)

This movement isolates the bicep peak, maximizing contraction and definition.

🔒 Locked In Tip: Hold the squeeze at the top of the rep for 2 seconds to fully activate the biceps.

Maximizing Your Gains

To get the most out of your pull day:

• Fuel Up: A post-workout protein shake is key for muscle recovery and growth.

• Stay Consistent: Perform this routine twice a week for optimal back and bicep development.

• Get Locked In: Take Locked In Power for strength,   Locked In Recovery  for muscle repair, and Locked In Blow for sustained intensity in your workouts.

Train smart, recover well, and keep pulling. Get locked in and dominate your fitness journey. 🔒