Variant Pull Day: Deficit
Week-1 second pulling exposure on a deficit pull. Deficit deadlift from a low plate platform, Romanian deadlift, good morning, barbell glute bridge. ~12 working sets, ~55 min.
Estimated session
- Movements 4
- Working sets 12
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Deficit Deadlift Stand on one to two inches of plates. Competition grip, hips down, same back angle off the floor. Reset every rep. 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 |
Coaching notes
Never a heavy day — the deficit sits well below the heavy day's bar weight and is technique work first. Build the platform from one or two plates, one to two inches only; if position breaks, cut the platform before cutting load. 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.
Programs that use this template
The training principles
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Aleks · Coach
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