Off-Season Mass — Pull
Stretch-biased pull day: lat-stretch pulldown and straight-arm work, barbell and DB rows, T-bar, rear delts, then incline and hammer curls. Back width/thickness and biceps volume in the 6-15 zone. ~70 min.
Estimated session
- Movements 8
- 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 | Wide-Grip Lat Pulldown Lead movement — full lat stretch at the top, drive elbows to ribs. 2 warm-up sets first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 02 | Bent Over Barbell Row Fixed torso angle, pull to the lower ribs. Heaviest row of the day. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | One-Arm Dumbbell Row Full stretch at the bottom, elbow back and up. Per side. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | T-Bar Row with Handle Thickness volume, neutral grip, squeeze the mid-back. 2 × 12–10 · rest 1:30 | 2 | 12–10 | 1:30 |
| 05 | Rope Straight-Arm Pulldown Pure lat stretch-to-contraction, arms long. Final set AMRAP. 2 × 15, last AMRAP · rest 1 min | 2 | 15–AMRAP | 1 min |
| 06 | Reverse Machine Flyes Rear delts, strict, pause the squeeze. Final set AMRAP. 3 × 18–AMRAP · rest 1 min | 3 | 18–AMRAP | 1 min |
| 07 | Incline Dumbbell Curl Long-head stretch, elbows behind the torso. Final set AMRAP. 3 × 12–AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
| 08 | Hammer Curls Brachialis/brachioradialis, neutral grip, no swing. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Stretch-bias day: let the lat fully lengthen at the top of every pull, no shrug-and-yank. Rows at the listed RPE with strict torso angle, 2 min rest; isolations 60-90 s. Final set of straight-arm pulldown, rear-delt fly, and the curls is a true AMRAP at RPE 9.5. Add load only when all top sets hit reps at or under target RPE. Bias incline curls for the stretched long head — keep elbows back. Sub Lying T-Bar Row or a chest- supported machine row for the T-bar; match reps and RPE.
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 Off-Season Mass — Pull template?
Stretch-bias day: let the lat fully lengthen at the top of every pull, no shrug-and-yank. 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 Off-Season Mass — Pull, and how long does it take?
Off-Season Mass — Pull runs 8 movements and about 21 working sets, roughly 83 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Pull version different?
Off-Season Mass — Pull is the pull cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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.
iOS · Works offline
Aleks · Coach
Proposal — add weight