Pull
Back, rear delts, and biceps. Everything that brings weight toward you.
What counts as pull
Pull day covers the back side of the upper body: lats, traps, rear delts, and biceps. Deadlifts, rows, pull-ups, curls, and face pulls all live here.
How to build the day
Lead with the heaviest hinge or row, then a vertical pull like pull-ups or pulldowns, then smaller work for rear delts and arms. If deadlifts are in the session, they go first, since nothing else is worth doing on a fatigued lower back.
Progress to watch
Pull-up reps and row weight are the honest markers here. Back work is easy to cheat with momentum, so treat a cleaner rep at the same weight as progress too.
Main lifts
Deadlift, barbell row, pull-ups or pulldowns.
Accessories
Face pulls, curls, shrugs, rear delt flyes.
Session shape
One hinge or heavy row, one vertical pull, two to three accessories.