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Pull Day (Beginner) Workout

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

A beginner pull day (beginner) routine you can finish in about 45 minutes. Below are all 5 exercises with sets, reps and rest, tap any to learn the form, then load the whole workout into Mariposas with one tap.

1. Lat Pulldown

4 × 10 90s rest

2. Seated Cable Row

3 × 12 75s rest

3. Barbell Curl

3 × 12 60s rest

4. Face Pull

3 × 15 60s rest

5. Rear Delt Fly

3 × 15 60s rest
Load the Pull Day (Beginner) workout One tap in Mariposas, track every set & rep · collect a cute pet 🐾