Heavy Pull Day — Top Single + Back-Off
Intensification-block pull day. Singles ramp to one top single at RPE 8, four back-off sets priced off that single, two heavy rows. ~60 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. Ramp in singles to ONE working single at RPE 8, then run the back-offs at the week's stated percentage of that single. 3 warm-up sets first 5 × 1–4 · rest 3:30–4 min | 5 | 1–4 | 3:30–4 min |
| 02 | Bent Over Barbell Row Torso near parallel, no body english. Trimmed to two working sets here so the pull keeps the session's recovery budget. 1 warm-up set first 2 × 6 · rest 2:30 | 2 | 6 | 2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Ramp in singles and stop at the first single that reads RPE 8 — the instant the bar slows, that is the day's single. Never grind for a better number. Long rest, 3-4 min; reset the bar dead each 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 session's heavy work. Back-offs are a percentage of TODAY'S single, never of an old max. Finish the last two back-offs double-overhand without straps.
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 — Top Single + Back-Off template?
Ramp in singles and stop at the first single that reads RPE 8 — the instant the bar slows, that is the day's single. 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 — Top Single + Back-Off, and how long does it take?
Heavy Pull Day — Top Single + Back-Off runs 2 movements and about 7 working sets, roughly 49 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