Pull day: upper body focus
Strength Balance Approach/Progression
This progression spans six weeks, strategically alternating pull-ups and bicep curls or pull-ups and incline DB rows. By dedicating specific weeks to each exercise, the regimen focuses on either bicep or back muscle groups, depending on which movement is prioritized. In weeks 1, 3, and 5, barbell bicep curls take precedence, allowing for concentrated efforts on bicep hypertrophy and strength.
Conversely, weeks 2, 4, and 6 prioritize incline DB rows. This alternating approach ensures balanced muscular development while preventing monotony in the training routine. This row variation complements the row variation in strength intensity on the even weeks. The landmine meadow row focuses more on the posterior shoulder, while the incline-prone DB row focuses more on the lats and mid-back.
The combination of both weeks allows for a thorough progression for all the upper body pulling muscles.
Station 1: 10 min lift
Strength Intensity
4-5 Working Sets
Dumbbell Bent Over Row
- Working Set 1 – 12 reps – RPE 7
- Working Set 2 – 10 reps – Increase weight
- Working Set 3 – 8 reps – Increase weight
- Working Set 4 – 6 reps – Increase weight
- Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Station 2: 10 min lift
6 sets
6 reps Barbell Curl (Adjust the weight to keep 6 reps)
Progression Note: Aim to increase Set 1 weight by 2-5% from Week 1.
Station 3: 10 min lift
4 sets
1) 14/side Landmine Meadows Row
rest 30 sec
2) 30-60 sec Single Leg Hip Thrust
Progression Note: Aim to keep the weight the same as Week 1 with an increase in total reps.
Station 4: 10 min condition
1 round challenge
60m Kettlebell Front Rack Carry 53/35lbl1–l2
30 Dumbbell Box Step Ups 53/35lbl1–l2
40 Sit Ups
60m Kettlebell Front Rack Carry 53/35lbl1–l2
20 Dumbbell Box Step Ups
30 Sit Ups