Variant Pull Day
Second weekly pulling exposure, run submaximally on a range- or grip-biased variant. Snatch-grip pull, Romanian deadlift, good morning, barbell glute bridge. ~12 working sets, ~55 min.
Estimated session
- Movements 4
- 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 | Snatch Deadlift Wide snatch grip, chest tall, same back angle off the floor. The week's coaching gives the percentage. 2 warm-up sets first 4 × 5 · rest 3 min | 4 | 5 | 3 min |
| 02 | Romanian Deadlift Bar stays on the legs, hips travel back, stop where the hamstrings run out of length — not at the floor. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Good Morning Bar low across the rear delts, knees softly bent. Hard cap at RPE 7 — this is never a heavy movement. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Barbell Glute Bridge Pad the bar. Full hip extension, ribs down, one-second squeeze at the top. Hip extension without spinal load. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Never a heavy day — the snatch-grip pull sits well below the heavy day's load and is technique work first. Wide grip, chest tall, same back angle off the floor; expect it to feel heavier than the bar weight suggests. Prime the hinge first: ten single-leg glute bridges and ten bird dogs per side. Good mornings and glute bridges are capped at RPE 7 and may NEVER be a top set — if either exceeds it, cut load 10% immediately. Substitute the good morning with the glute bridge.
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 Variant Pull Day template?
Never a heavy day — the snatch-grip pull sits well below the heavy day's load and is technique work first. 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 Variant Pull Day, and how long does it take?
Variant Pull Day runs 4 movements and about 12 working sets, roughly 54 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