Pull Dynasty

Six days to build a back wider than a door frame and biceps that need their own zip code. Maximum pulling frequency for maximum gains.

AdvancedLong sessionshypertrophystrength
Days a week6
Exercises21
Focus2muscles

Who it's for

A 6-day advanced program with extra work for back and biceps: 21 exercises across 6 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

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

Day 1

Pull Heavy

Heavy back

  1. 1Barbell Deadlift
  2. 2Barbell Bent-Over Row
  3. 3Pull-ups
  4. 4Barbell Curl

Day 2

Push

Chest work

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Cable Tricep Pushdown

Day 3

Legs

Lower body

  1. 1Barbell Back Squat
  2. 2Leg Press
  3. 3Dumbbell Lunge

Day 4

Pull Volume

Back volume

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3Dumbbell Row
  4. 4Barbell Curl

Day 5

Upper

Upper body

  1. 1Dumbbell Incline Press
  2. 2Barbell Romanian Deadlift
  3. 3Dumbbell Lateral Raise

Day 6

Back & Biceps

Pull finisher

  1. 1T-Bar Row
  2. 2Wide-Grip Lat Pulldown
  3. 3Dumbbell Hammer Curl
  4. 4Cable Face Pull

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
Back25.5Excessive
Biceps19.5Excessive
Lats18Optimal
Glutes15Optimal
Shoulders12Optimal
Hamstrings10.5Optimal
Quadriceps10.5Moderate
Triceps7.5Moderate
Chest6Maintenance
Traps4.5Maintenance
Abs1.5Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

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

Start training freeCompare the plans