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
- 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 | 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
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 — Deficit template?
Never a heavy day — the deficit sits well below the heavy day's bar weight 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 — Deficit, and how long does it take?
Variant Pull Day — Deficit 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.
03What makes the Deficit version different?
Variant Pull Day — Deficit is the deficit cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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
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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