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
Deadlift and press sets ramp to a top single-RPE point (RPE9 final set) — load so the last working set is hard but clean lockout, not a grind; if it bottoms out below target reps, hold load next session. Pull-ups: if all 6 clean and last set ≤RPE8.5, add 2.5 kg; if under 6 clean, switch to band-assist or lat pulldown matched to the rep target. Lateral raises strict, no swing — drop load before breaking form. Burpees run EMOM; cap pace so all five rounds complete, scale to 6 reps if rounds spill past the minute. Equipment swaps. No dumbbells: Side Lateral Raise -> a band lateral raise. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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?
Deadlift and press sets ramp to a top single-RPE point (RPE9 final set) — load so the last working set is hard but clean lockout, not a grind; if it bottoms out below target reps, hold load next session. 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