2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
BackBeginnerCompound
Lat Pulldown
Cable vertical pull; the pull-up you can load precisely.
Benefits
- Adjustable load for any level
- Builds strength for pull-ups
How to do it
- Thighs locked under the pads
- Pull the bar to the upper chest
- Slight lean back, chest up
Common mistakes
- Pulling behind the neck
- Leaning far back and rowing it
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
No equipment
Easier
Harder
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
Your first workout in under three minutes.
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