PPL Pull B — Hypertrophy
Stretch-bias pull day. Wide-grip pulldown, one-arm row, reverse flyes, incline curl, hammer curls. Higher-rep volume, lat-stretch and bicep long-head emphasis. ~60 min, 5 exercises.
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 | Wide-Grip Lat Pulldown Initiate from the lats — pull bar to upper chest. Mid-back squeeze at bottom; control bar back up under tension to a full stretch. 1 warm-up set first 4 × 10 · rest 2 min | 4 | 10 | 2 min |
| 02 | One-Arm Dumbbell Row Brace one hand on a bench, opposite knee on bench. Pull elbow back and up. Squeeze at top, control to full stretch at bottom. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Reverse Flyes Slight forward bend, soft elbows. Lift dumbbells out to the sides using rear delts only — squeeze the shoulder blades. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 04 | Incline Dumbbell Curl Bench at 60°. Let arms hang fully extended — that's the long-head stretch position the biceps grow in. No swinging or elbow drift. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | Hammer Curls Neutral grip throughout. Targets brachialis + brachioradialis + forearms. Slow eccentric. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The stretch-bias pull day — every rep earns its keep at the bottom, not the top. Hold the order: pulldown and one-arm row while fresh, then rear delts and biceps. Cue a full lat stretch on the pulldown eccentric and let the dumbbell hang at each row's bottom. On incline curls, set the bench at 60° and let arms hang fully extended — that lengthened position is the point, so control the load there without swinging. Sub assisted pull-ups for the pulldown, or chest-supported row.
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 PPL Pull B — Hypertrophy template?
The stretch-bias pull day — every rep earns its keep at the bottom, not the top. 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 PPL Pull B — Hypertrophy, and how long does it take?
PPL Pull B — Hypertrophy runs 5 movements and about 16 working sets, roughly 57 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 Hypertrophy version different?
PPL Pull B — Hypertrophy is the hypertrophy 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.
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Aleks · Coach
Proposal — add weight