Pull Mastery

Five days of strategic pulling to build a back that blocks out the sun and biceps that stretch tape measures. Maximum back width and arm peaks guaranteed.

AdvancedStandard sessionshypertrophystrength
Days a week5
Exercises21
Focus2muscles

Who it's for

A 5-day advanced program with extra work for back and biceps: 21 exercises across 5 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

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

Day 1

Pull Heavy

Heavy back work

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

Day 2

Push

Chest and shoulders

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Cable Tricep Pushdown

Day 3

Pull Volume

Back volume work

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

Day 4

Legs

Lower body

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Dumbbell Lunge

Day 5

Back & Arms

Back and bicep finisher

  1. 1T-Bar Row
  2. 2Wide-Grip Lat Pulldown
  3. 3Dumbbell Preacher Curl
  4. 4Cable Rope Curl
  5. 5Cable 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
Biceps22.5Excessive
Lats18Optimal
Glutes15Optimal
Hamstrings10.5Optimal
Quadriceps10.5Moderate
Shoulders9Moderate
Triceps7.5Moderate
Chest6Maintenance
Traps4.5Maintenance
Abs1.5Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

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

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