Taper Pull Day
Taper-week pull. One top single capped at RPE 7, two light back-off triples, one easy row set. Volume halved, nothing near a limit. ~30 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. One top single capped at RPE 7, then two back-off triples at roughly 80% of that single. 2 warm-up sets first 3 × 1–3 · rest 3 min–4 min | 3 | 1–3 | 3 min–4 min |
| 02 | Bent Over Barbell Row One easy set, strict, no body english. Movement for the upper back, not a training stimulus. 1 × 8 · rest 2 min | 1 | 8 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Everything is capped at RPE 7 — if a set reads above it, cut the load, not the rest. Ramp in singles, take ONE top single that still feels fast, then two back-off triples at roughly 80% and stop. Prime the hinge first: ten single-leg glute bridges and ten bird dogs per side. Do not add sets, do not chase a number, do not test anything this week. The row is one easy set; skip it if the low back is still stiff. Sleep and food are the real prescription.
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 Taper Pull Day template?
Everything is capped at RPE 7 — if a set reads above it, cut the load, not the rest. 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 Taper Pull Day, and how long does it take?
Taper Pull Day runs 2 movements and about 4 working sets, roughly 29 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