MyLiftsPush day workout
A practical push workout for chest, shoulders and triceps with presses, lateral raises and cable pushdowns.
Preview workout ↗Pull day workout
Pull day combines vertical and horizontal pulls with direct arm work. The exercise order keeps the larger back movements first and leaves lighter accessories for the end.
45 minutes, approximatelyIntermediateMixed
Your workout preview
| Exercise | Sets × reps | Rest |
|---|---|---|
| 1 Lat Pulldown (Cable) Secure the thigh pad and pull toward your upper chest without swinging. AlternativeLat pulldown machine | 3 × 10 | 90s |
| 2 Bent Over Row (Dumbbell) Support your free hand on a bench and pull toward your hip without twisting. Do 10 reps per side; one set includes both sides. AlternativeSeated row machine | 3 × 10 | 90s |
| 3 Seated Cable Row - V Grip (Cable) Keep a steady torso and draw the handle toward your lower ribs. AlternativeSeated row machine | 2 × 10 | 90s |
| 4 Face Pull Use a light load, pull the rope toward your face and keep the movement controlled. AlternativeSeated machine row | 2 × 12 | 60s |
| 5 Bicep Curl (Dumbbell) Keep your upper arms steady and lower each rep without rocking your body. AlternativeCable biceps curl | 2 × 12 | 60s |
How to use this plan
- Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
- Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
- The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
- Complete the dumbbell row reps on both sides. Keep the cable row lighter if the first two movements have already fatigued your back.
Import into MyLifts 2.0 or GIRLPOWER 1.0
The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.
- Download the workout JSON file and save it to Files on your iPhone or iPad.
- In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
- Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.
The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.
One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.
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GIRLPOWER
Your kind of strong. A dedicated space for strength and cardio, with its own look and training experience. Coming soon to iPhone and iPad.
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Questions before you start
Do I need deadlifts on pull day?
No. This plan uses pulldowns and rows without a heavy floor pull. If you already deadlift elsewhere, account for that workload when planning your week.
What if the cable station is busy?
Use a lat pulldown machine and a seated row machine for the main pulls. Skip face pulls or return to them later rather than occupying multiple stations at once.
More workouts to explore
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A mixed-equipment leg day with goblet squats, dumbbell Romanian deadlifts, leg press, leg curls and calf raises.
Preview workout ↗Glute workout at the gym
A gym glute workout with hip thrusts, Romanian deadlifts, supported split squats and hip abduction.
Preview workout ↗