Pull Domination

Cobra back and peak biceps specialization. Build that V-taper and mountain peaks with strategic pulling variations. Your back will block out the sun, bro.

IntermediateStandard sessionshypertrophystrength
Days a week3
Exercises18
Focus2muscles

Who it's for

A 3-day intermediate program with extra work for back and biceps: 18 exercises across 3 sessions a week.

Focus muscles: Back, Biceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Pull Heavy

Heavy back work with bicep finishers

  1. 1Barbell Deadlift
  2. 2Barbell Bent-Over Row
  3. 3Pull-ups
  4. 4Barbell Curl
  5. 5Barbell Back Squat
  6. 6Barbell Bench Press

Day 2

Push & Legs

Maintenance work for chest and legs

  1. 1Dumbbell Incline Press
  2. 2Dumbbell Shoulder Press
  3. 3Leg Press
  4. 4Dumbbell Lunge
  5. 5Cable Tricep Pushdown
  6. 6Dumbbell Lateral Raise

Day 3

Pull Volume

Back and bicep volume blast

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3Dumbbell Row
  4. 4Cable Hammer Curl
  5. 5Dumbbell Preacher Curl
  6. 6Cable Rope Curl

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Biceps19.5Excessive
Back18Optimal
Lats13.5Optimal
Glutes12Optimal
Quadriceps10.5Moderate
Shoulders9Moderate
Hamstrings7.5Moderate
Triceps7.5Moderate
Chest6Maintenance
Traps3Maintenance
Abs1.5Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Pull Domination in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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