Pull day: Over six weeks, this progression focuses on two primary exercises: Landmine Meadow Row/DB Bent Over Elbowing Row or Hip Thrust/Glute Bridge. The movements will alternate weekly to provide a novel stimulus and keep the training engaging. The program emphasizes progressive overload, with variations in increasing total reps or adjusting weights to ensure continued adaptation and growth. Light stimulus to the glutes on pulling days is a great way to get a few more reps in this area each week without overfatiguing these muscles for the lower body days.
Station 1: 10 min lift
- Working Set 1 – 15 reps – RPE 7
- Working Set 2 – 12 reps – Increase weight
- Working Set 3 – 10 reps – Increase weight
- Working Set 4 – 8 reps – Increase weight
- Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Progression Note: Aim to increase set 1 weight by 2-5% from week 2
my weight: 22,24,26,30 kg then 22 for 20 reps
Station 2: 10 min lift
3 sets for 5 min
Set 1: 6-12 reps Narrow Grip Pronated Strict Pull Up
Set 2: 6-12 reps Medium Grip Pronated Strict Pull Up
Set 3: 6-12 reps Wide Grip Pronated Strict Pull Up + Single Drop Set to Form Failure
Effort Note: Aim for each set to be to failure. Use assistance or additional load as needed to hit 6-12 reps on every set.
Single Drop Set to Form Failure: On your drop set, keep a band close by so you can easily add band assistance to perform your drop set. If no band is available, perform 5 Pull Up Negatives with a 3-5 sec lowering.
my reps: 12, 6, 6 then 8 with yellow band
Next 5 min (20 sec on/10 sec off)
Dumbbell Hammer Curl: Loading Note: Select a dumbbell weight that you can perform 15-20 unbroken reps with.
my weight: 12kg db
Station 3: 10 min lift
4 sets
1) 15 Bent Over Dumbbell Elbowing Row rest 30 sec
2) 15-20 Dumbbell Glute Bridge Determine an appropriate starting weight.
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
Progression Note: Aim to increase set 1 weight by 5% from week 1.
my weight: 12 kg db and 28kg Kb for glute bridge
Use incline bench for head supported elbowing row in case of back pain
Station 4:
10 min condition
1 round challenge
100m Dumbbell Cross Body Carry Right 50/35lbl1–l2
16 Dumbbell Burpee Box Step Up 50/35lb (20/16″)l1–l2
30 Dumbbell Cross Body Carry Left 50/35lbl1–l2
100m Dumbbell Cross Body Carry Left 50/35lbl1–l2
16 Dumbbell Burpee Box Step Up 50/35lb (20/16′)l1–l2
100m Dumbbell Cross Body Carry Right 50/35lbl1–l2
30 GHD Sit Upl1–l2
16 Dumbbell Burpee Box Step Up 50/35lb (20/16″)l1–l2
100m GHD Sit Upl1–l2
my weight 16 kg kb (Turkish get up right hand 8 kg)
11min
