Heavy Pull Day
Competition-stance deadlift day for the accumulation weeks. Full warm-up ramp, five hard pulling sets, heavy barbell row. ~8 working sets, ~55 min. Barbell and rack only.
Estimated session
- Movements 2
- 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 Competition stance and grip. Reset every rep. This is the block's reference lift — the week's coaching sets the percentage. 3 warm-up sets first 5 × 4 · rest 3:30 | 5 | 4 | 3:30 |
| 02 | Bent Over Barbell Row Torso near parallel, no body english. Loads the upper back that holds the bar against the legs. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Deadlift first, always — it owns the session's fatigue budget. Full warm-up ramp; long rest (3-3.5 min) between pulls. Reset the bar every rep. Prime the hinge first: ten single-leg glute bridges and ten bird dogs per side. STOP RULE: any rep showing a visible change in lumbar position ends the set and the session's heavy work immediately. Train grip on the bar — run the last two work sets double-overhand without straps, and if the bar rolls out, hold the final rep at lockout for ten seconds.
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 Heavy Pull Day template?
Deadlift first, always — it owns the session's fatigue budget. 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 Heavy Pull Day, and how long does it take?
Heavy Pull Day runs 2 movements and about 8 working sets, roughly 51 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