Pull Power

Four days to build a back that needs its own zip code and biceps that peak like mountains. Strategic pulling for maximum V-taper development.

IntermediateStandard sessionshypertrophystrength
Days a week4
Exercises20
Focus2muscles

Who it's for

A 4-day intermediate program with extra work for back and biceps: 20 exercises across 4 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

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

Day 1

Pull Heavy

Heavy back and biceps

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

Day 2

Push & Legs

Chest and leg maintenance

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Leg Press
  4. 4Dumbbell Lunge
  5. 5Cable Tricep Pushdown

Day 3

Pull Volume

High volume back work

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3Dumbbell Row
  4. 4Cable Hammer Curl
  5. 5Barbell Romanian Deadlift

Day 4

Back & Arms

Back focus with arm volume

  1. 1T-Bar Row
  2. 2Wide-Grip Lat Pulldown
  3. 3Dumbbell Preacher Curl
  4. 4Cable Rope Curl
  5. 5Dumbbell Lateral Raise

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
Back24High
Biceps22.5Excessive
Lats18Optimal
Glutes15Optimal
Hamstrings10.5Optimal
Quadriceps10.5Moderate
Shoulders7.5Maintenance
Triceps6Moderate
Chest3Maintenance
Traps3Maintenance
Abs1.5Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

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

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