GenFit Day B — Deadlift + Pull Focus
Hinge + vertical pull day. Deadlift, OHP, pull-ups, lateral raise, conditioning finisher. ~60 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift 3 working sets × 5 RPE 7-8. 2 warm-up sets first 3 × 5 · rest 3:30 | 3 | 5 | 3:30 |
| 02 | Standing Military Press 3 × 8 RPE 8. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Pullups 3 × 6 RPE 8 — bodyweight or weighted. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 04 | Side Lateral Raise Side delt iso. 3 × 12 RPE 8-9. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Burpee 5-min finisher. 5 rounds × 8 burpees EMOM. 5 × 8 · rest 1 min | 5 | 8 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep the order — deadlift first while fresh, then overhead press, pull-ups, lateral raises, and the burpee finisher last. Set deadlift and press loads to hit the reps at the listed RPE with a clean lockout, not a grind. Scale pull-ups to bodyweight ability: add load if 6 is easy, switch to band-assist or lat pulldown if you can't reach 6 clean reps. Lateral raises stay light and strict — lead with the elbows, no swinging. The burpee finisher is conditioning; hold steady pace across all five rounds.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the GenFit Day B — Deadlift + Pull Focus template?
Keep the order — deadlift first while fresh, then overhead press, pull-ups, lateral raises, and the burpee finisher last. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is GenFit Day B — Deadlift + Pull Focus, and how long does it take?
GenFit Day B — Deadlift + Pull Focus runs 5 movements and about 17 working sets, roughly 67 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight