Pull Paradise
Five days of pulling to build a back that blocks out the sun. Width, thickness, and detail from every angle. Your lats will need their own zip code.
Who it's for
A 5-day intermediate program with extra work for back and biceps: 16 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
Heavy Pull
Heavy back compounds
Day 2
Push & Legs
Non-back work
Day 3
Width Focus
Lat emphasis
Day 4
Lower Body
Leg maintenance
Day 5
Back Volume
High volume back
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.
| Muscle | Sets | Zone |
|---|---|---|
| Back | 22.5 | High |
| Lats | 18 | Optimal |
| Glutes | 15 | Optimal |
| Biceps | 12 | Optimal |
| Hamstrings | 10.5 | Optimal |
| Quadriceps | 10.5 | Moderate |
| Shoulders | 7.5 | Maintenance |
| Traps | 4.5 | Maintenance |
| Chest | 3 | Maintenance |
| Triceps | 3 | Maintenance |
| Abs | 1.5 | Maintenance |
| Calves | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Pull Paradise in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.