Michelle Foster

2534 followers

Follow

Follow

Follow

6 saved

57

5

Pull day routine

Loving this new routine. It’s super easy to follow. #pullupprogress #gymgirlie #gymroutine #bodytransformation

2025/11/30 Edited to

A well-structured pull day routine is vital for anyone focusing on upper body strength and overall fitness progression. Pull day workouts primarily target muscles like the latissimus dorsi, biceps, traps, and rhomboids, essential for building a stronger back and improving pull-up performance. For beginners and experienced gym-goers alike, integrating exercises such as pull-ups, chin-ups, rows, and deadlifts can boost muscle growth and endurance. Consistency and progressive overload—gradually increasing resistance or repetitions—are key to making meaningful progress. Tracking #pullupprogress is a popular method to motivate and monitor improvements. Starting with assisted pull-ups or resistance bands can help those struggling to complete full reps initially. Embracing a community like #gymgirlie or engaging with the #gymroutine hashtags encourages connection with others sharing similar fitness journeys, which can enhance accountability and enjoyment. In addition to strength gains, a pull-focused workout contributes significantly to body transformation by improving posture and muscle definition. Balanced nutrition, adequate rest, and proper form during workouts are essential components that complement this routine. Remember, every body adapts differently, so it’s important to listen to your body's signals and customize your routine for maximum benefit and injury prevention. Embracing these principles will make your pull day workouts effective and sustainable for long-term fitness success.

5 comments

See more comments

Related posts

A person in a pink athletic jacket and white shorts holds a green drink, with a central overlay displaying "WEEKLY WORKOUT ROUTINES" in a gradient box.

A person in a pink top and grey leggings sits, holding two drinks. Overlay text details Monday's workout: squats, plank, Russian twists, jumping jacks, crunches, lunges, knee pull-ins, and butt kicks.

A person is seen from behind on a light-colored yoga mat, with a green drink nearby. Overlay text outlines Tuesday's workout: squats, plank, Russian twists, jumping jacks, crunches, lunges, knee pull-ins, and butt kicks.

workout routine 🤍

. I hope you enjoy this and I hope this helps you achieve your goals. These workouts have helped me lose weight and enjoy exercise and overtime my workouts have become rituals I love. If this brings you joy remember to like and follow, I love you, have a good day! #wellness #healthylifestyle

9264 likes

5 Minute Posture Routine to Look More Confident

5 Minute Routine to Improve Your Posture Hold each pose for 1 minute. ✨Bridge Pose: This pose strengthens the glutes, lower back, and core muscles, promoting stability in the pelvis and spine. It also opens the hips and stretches the chest, counteracting slouching. ✨Sphinx Pose: This gen

4125 likes

A '1 month glow up' workout routine displayed over a gym background with weight plates and kettlebells. It details daily exercises like squats, planks, Russian twists, jumping jacks, crunches, lunges, knee pull-ins, and butt kicks from Monday to Friday, with the weekend for rest.

1 month glow up workout routine 💪🏽📆

MONDAY 20 squats 20 second plank 15 russian twists 30 jumping jacks 20 crunches 16 lunges 10 knee pull-ins 20 butt kicks TUESDAY 25 squats 30 second plank 20 russian twists 35 jumping jacks 20 crunches 20 lunges 15 knee pull-ins 25 butt kicks WEDNESDAY 30 squats 45

40.7K likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4776 likes

A mirror selfie of two young women in a gym, with text 'WORKOUT ROUTINE for my new gym girls' and a 'SWIPE' indicator, introducing a gym routine for beginners.

A weekly gym schedule showing Monday leg day, Tuesday cardio, Wednesday shoulder & tri, Thursday back & bi, Friday leg day, Saturday yoga, and Sunday rest.

A 'LEG DAY' routine for glutes and hamstrings, listing exercises like Hip Thrusts, Leg Curls, Kickbacks, Lunges, and Bulgarians, each with 3 sets of 10 reps.

my current workout routine for my new gym girls

I am recently new to going to the gym! Being consistent can be so hard. The gym is incredibly intimidating to go to without out a plan. Following a schedule is super helpful and important. I can't wait to keep learning more and improving. #gymlifestyle #gymroutine #backandbicep

9028 likes

A flat lay of workout essentials on a gym floor, including a fanny pack, lip balm, headphones, a pre-workout supplement, a shaker bottle, and a protein drink, with text overlay "MY WORKOUT SPLIT 🎀6 DAY ROUTINE🎀".

A black background with white text detailing Monday's workout split for legs and glutes, including stairmaster, barbell hip thrusts, RDLs, Bulgarian split squats, and leg press.

A black background with white text outlining Tuesday's workout split for chest and arms, featuring a Reformer Pilates class, push-ups, chest press, chest fly, skull crushers, bicep curls, and shoulder press.

🎀6 DAY ROUTINE 🎀

This is my 6 day weekly workout split. May seem unrealistic for beginners at the gym BUT you can pick a 2-3 days from here, then add more days until you feel more comfortable! I have the luxury of living walking distance from my gym! This helps me stay on track with my weekly goals. Mental motiv

758 likes

Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

197 likes

Pull day workout 💜

Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #pullday #pulldayworkout #pulldayroutine #pulldayexercises #fitnesslifestyle

141 likes

7-Day Full Body Gym Routine

This is a full body gym routine you can repeat every week.No fluff.No overthinking.Just consistency and effort.If your workouts haven’t been working, start here. Save this for your next gym session 🩵 #workoutoutroutine #gymtips #glowupjourney #bodytransformation #gymgirly

569 likes

Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

1047 likes

A collage showing a woman performing various exercises for a pull day routine, including lat pull downs, low rows, rear deltoids, bicep curls, hammer curls, and single arm kneeling rows, with text overlay 'PULL DAY ROUTINE BACK BICEPS'.

A woman with curly hair, viewed from behind, performing lat pull downs on a machine in a gym, with text overlay 'Lat Pull Downs 3x10'.

A woman with curly hair performing a low row exercise on a machine in a gym, with text overlay 'Low Row 3x10'.

PULL DAY ROUTINE💪

This is my pull day routine! Feel free to try it and let me know what you think! Coming up soon, I’ll be posting my push day, leg day, and butt day lifts + my workout routine each week :) #paigeputnam #workoutoutroutine #pullday #gains #lifting #lift #strong #gym #bodytransf

190 likes

Workout Routine-4 day

#healthylifestyle2024 #wellnesschallenge #workout #gymgirl #gymlifestyle #workoutroutine #wellnesslifestyle #healthylifestyle

363 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1575 likes

A woman in a black sports bra and shorts takes a mirror selfie in a gym, highlighting her toned core. The image displays the title "Deep core workout routine FOR THE '11' LINES" with a "SWIPE" arrow.

A woman demonstrates the "Leg pull front" exercise, in a high plank position with her right leg extended straight back and slightly lifted.

A woman demonstrates "Bear crawl holds," positioned on her hands and knees with her knees hovering slightly above the ground.

Deep core workout routine for the “11” lines

Follow along with these 6 exercises to work on your summer body transformation! 1. Leg pull front A high plank with a twist: lift one leg & lower then repeat on the other side. Perform 8 reps per side. 2. Bear crawl holds Start in a table top position, pull your lower abs in and u

992 likes

Can’t open your shoulders? Try this routine

If your shoulders feel tight or always rounded forward, this routine will help 👇 Why it works: ✔️ Opens your chest ✔️ Improves shoulder mobility ✔️ Strengthens upper back for better posture Routine: 1️⃣ Bent-arm pull-down — 12 reps × 3 2️⃣ Y raises — 12 reps × 3 3️⃣ Elbow squeeze open —

53 likes

Morning routine for balanced hormones & gut health

Let me take you through my morning routine for balanced hormones & healthy digestion ✨ I wake up to a calming alarm sound or naturally wake up to the sun, head to the bathroom for oral hygiene + skin care. I'll oil pull (3x a week), brush teeth, tongue scrape and wash my face. 🥥Benefi

3256 likes

Back day work out routine

Repeat these workouts 1-2 times a week to lose inches off your waist😍 #gymgirlie #backworkout #fintesstips

14 likes

5-day Beginner Gym Routine

you finally start going to the gym & don’t know what to do 😭💪 Here’s my beginner-friendly 5 day routine that actually keeps it simple: Day 1: Legs & glutes 🍑 Day 2: Upper body (push) 💪 Day 3: Core + cardio 🧘‍♀️ Day 4: Glutes & legs 🔥 Day 5: Upper body (pull) 🏋️‍♀️ No overthinking

42 likes

Create Your Beginner Full Body Workout Routine 🏋️‍♀️

This plan is perfect for beginners who are looking for an easy workout. Start by selecting one exercise from each step below, perform them in order, and repeat twice each week. You can do this at home with minimal equipment or in the gym with weights. Reminder: Focus on proper form, start li

131 likes

Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑

Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri

377 likes

Postpartum Friendly Deep Core Routine

These exercises are great for busy moms looking to rebuild core strength! 1. Dumbbell Dead Bugs: Lie flat on your back with one arm extended upward holding a dumbbell. Slowly lower the opposite leg to just above the floor. Keep your core engaged and alternate sides. 2. Knee Hovers with Dumbb

280 likes

Two images show a woman demonstrating scapular pull-ups, from a deadhang to engaging shoulder blades, with instructional text for the exercise.

Two images show a woman performing banded pull-ups, starting from a deadhang with a band supporting her feet, and pulling up to bar level, with exercise instructions.

4 exercises to get your first pull ups

Pull-ups are hard! Get your first pull up by doing these 4 exercises. #pullups #pullupsworkout #calisthenics #calisthenicsworkout #fitness #healthylifestyle2024 #workoutroutine #gyminspiration #howtogetpullups #beginnerworkout

120 likes

Back Day Routine for the girls😤🏋🏽‍♀️

#backdayworkout #backdaytips #backday #backdayworkouts #workout

21 likes

Pull day routine

Loving my new workout routine for bodybuilding. It’s really pushing me. #gymtime💪🏼💪🏼💪🏼 #gymlifestyle #gymtips

43 likes

A woman in a white crop top and blue leggings takes a mirror selfie in a gym, with text overlay 'Hourglass deep core workout routine Swipe' and a pink heart.

A woman performs heel taps, lying on her back on a mat with a foam roller under her lower back, one leg lifted, and arms raised.

A woman performs single leg lifts, lying on her back on a mat with a foam roller under her lower back, one leg extended up, and arms raised.

Hourglass deep core workout routine

Train your deepest core muscles with this workout routine. Add a foam roller to the first 3 exercises for an added challenge.🔥 Full workout details🤍⬇️ 1. Heel taps 2. Single leg lifts 3. Leg lifts 4. Glute bridge marches 5. Reverse plank leg lifts 6. Isometric bear crawls Perform

510 likes

A person takes a mirror selfie in a gym with purple lighting, showcasing the title 'Become Unrecognizable FITNESS ROUTINE + MENTAL WELLNESS TIPS'.

A detailed weekly fitness routine is displayed, outlining exercises for lower body (glute focus), upper body (push/pull), cardio, and core from Monday to Friday.

A starry background features 'Daily Mental Wellness Habits: Positive Affirmations,' advising to begin the day with affirmations to foster self-confidence.

The Routine You Need to Become Unrecognizable ✨

To transform yourself mentally and physically, start by setting clear, achievable goals. Embrace a balanced diet and consistent exercise routine, focusing on strength, flexibility, and cardio. Prioritize sleep and hydration for recovery and performance. Mentally, cultivate resilience and positi

11.1K likes

10 Minute Stretching Routine For Beginners

It is best to hold each stretch around 20-30 seconds. If you feel discomfort, you can start by holding the stretch only 5 to 10 seconds. 1. Seated shoulder squeeze: To start, sit on the floor or a chair. Clasp your hand together behind your lower back and make sure to straighten your arms and ba

103 likes

5 day workout routine

If y’all want I can also make 4-7 day plan or whatever and I could also do at home workouts. You don’t need to workout everyday of the week for results this will get you the results you want and isn’t to hard. #workout #gym #weightlifting #healthy #WinterArc

6 likes

🦷Oral Health Routine🪥

Struggling with your oral hygiene I got you this is a safe space. Here are you some things that worked for me. I also want to know yours? ☀️🦷🪥 Morning routine Mouthwash brush tongue scrape 🌇 🪥🦷Throughout the day ( especially after eating) floss or toothpick mints or gum if I don

236 likes

MY PULL DAY ROUTINE!!

My full pull day routine with pictures! 🤍🤍🤍 1. Standing EZ Bar Bicep Curls - 3 sets of 8-12 reps 2. Chest Supported T-Bar Row - 3 sets of 8-12 reps 3. Dumbbell Hammer Curl - 3 sets of 8-12 reps 4. Lat Pull Down - 3 sets of 8-12 reps 5. EZ Bar Preacher Curls - 3 sets of 8-12 reps 6. Sing

22 likes

Flat Tummy Routine - intermediate ⛓️

(Save4Later) 3 Sets, 12 Reps 1. Sit ups w/ weight 2. Pull throughs 3. Pull down down crunches @Lemon8 Fitness #fitnessjourney #beautyfinds #fitgirl #weightlosstipsandtricks #mycameraroll

466 likes

thursday is upper body pull day!!! 👟🩷

tips: - use a weight that’s challenging but not effecting your form - drink lots of water - go slow, don’t rush cause that could cause damage to your muscles! - STRETCH!!! most important is stretching before and after your workout!! reduces the possibility of damage!! - when doing arms you

15 likes

A black and white mirror selfie of a person in a gym, wearing a white tank top, headphones, and a cap, flexing their arm. A water bottle and gym bag are visible.

A text-based image outlining the Monday PUSH and Tuesday PULL workout routines, listing exercises, sets, and reps for a 5-day split.

A text-based image detailing the Wednesday Legs and Abs, and Thursday Chest & Shoulder workout routines, including exercises, sets, and reps.

5 day Split Routine

NEVER GIVE UP NEVER WHAT!!????💪🏾 Focus on form not ego I workout 5 days a week, I run most mornings for PT (military) so I tend to focus on lifting during my gym hours. 🏋🏾‍♂️ • I start my week with low reps at 80% so I’m not burnt out by mid week, then as I go up in reps I try to maintain t

6 likes

A woman in black workout attire performs a squat in a gym, viewed from behind. Overlay text reads "Glute routine to defeat CHAIR BUTT SWIPE," introducing a workout to combat flat glutes.

A woman performs hip thrusts on a machine with a barbell and resistance band. Overlay text identifies the exercise as "Hip thrusts," the first exercise in the glute routine.

A woman performs cable kickbacks, extending her leg backward with a cable machine. Overlay text identifies the exercise as "Kickbacks," the second exercise in the glute routine.

Glute routine to defeat ✨chair butt✨

If you sit for long periods of the day, you could get what is known as “chair butt.” This is where your glutes appear flat and almost deflated. In order to combat this, you must be strengthening and training your glutes! This routine will help lift & shape your glutes to avoid to dreaded “chair

156 likes

Workout Split Routine & TIPS!

If you’re looking for a workout split, try this push, pull, legs routine. Tips to get you started. Items you might need or want when starting at the gym. 💪Push 4x8 -Warm-up -Bench press/DB press -Incline bench press/incline DB press -Seated DB shoulder press -Cable flys -Dumbbell lateral

100 likes

A person in green activewear lies on their side in bed, hugging an orange pillow, with text overlay "5 - 10 minutes Period Yoga to reduce cramps" and green plants on the wall.

A person lies on their back in bed with their legs bent, supported by multiple pillows under their knees, demonstrating the "Supported Legs Up the Wall" pose.

A person lies on their side in bed, performing a "Spline Twist" with one knee bent and supported by a pillow, demonstrating a gentle yoga pose.

Stretch Routine to Reduce Period Cramps 🙇‍♀️

Period cramps can be exhausting both physically and emotionally. With a gentle yoga routine, you can relax your tense muscles and stressed mind to reduce your period cramps. It’s simple and all you need is a bed and a few pillows. Feel free to go at your own pace or follow to time stamps. Listen to

362 likes

A 7-day workout routine is displayed, detailing exercises for Monday (Cardio & Abs), Tuesday (Legs & Butt), Wednesday (Arms & Back, Full Body HIIT), and Thursday (Cardio & Abs). Saturday is a rest day, and Sunday is for yoga. Illustrations of dumbbells and a yoga mat are included.

7-Day Workout Routine🏋️‍♀️

#workout🏋️ #gym #Fitness #workout #workoutroutine

478 likes

Pilates deep core workout routine (beginner)

Train your deep core muscles with this beginner Pilates workout routine. All you need to get started is your mat. Workout details ⬇️ Begin by taking a big breath in. As you exhale out all your air pull your belly button into your spine. You should feel a lower abdominal contraction. Hold this co

414 likes

My Gym Split/Routine Below ⬇️

Muscle mommy in progress💪💞 Here’s my simple routine that’s been helping me stay consistent without burning out. #beginnerworkout #healthyhabits #gymgirlie 🌸Quad + Glute ————————— -Barbell Back Squat -Seated Leg Press -Bulgarian Split Squat -Leg Extension 🌸Hamstring + Glute ————

57 likes

Simple & Effective Upper Body Routine

Bench Press 1. Position: Lie on a bench with eyes under the bar. Plant your feet firmly on the ground. 2. Grip: Grab the bar slightly wider than shoulder-width. 3. Lower the Bar: Bring it down slowly to your mid-chest. 4. Press: Push the bar back up until your arms are straight. Bent O

25 likes

Planet Fitness Pull Day 🏋️‍♀️

hey everyone!! it’s been awhile since i’ve last posted on here so i wanted to share some gym content since ive been loving workout out more recently. 💓 here’s a pull day routine i used at planet fitness but you can do at any gym! •4 sets of assisted pull ups (8-10 reps) •4 sets of seated row

12 likes

✨4 Day Home Workout Routine✨

Gym days don’t always happen when you’re a busy mom… so I made a plan that does—home workouts with my littles right by my side 🥰 #athomeworkoutroutine #sahmroutine #athomefullbodyworkout #workout #workoutroutine

757 likes

See more