Variant Pull Day — Reduced
Taper and test-week second pull. Two light snatch-grip sets and one easy set each of Romanian deadlift, good morning and glute bridge. ~25 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. Light and fast — the week's coaching gives the percentage. 1 warm-up set first 2 × 5 · rest 2:30 | 2 | 5 | 2:30 |
| 02 | Romanian Deadlift One easy set. Bar stays on the legs, hips travel back, stop where the hamstrings run out of length. 1 × 8 · rest 1:30 | 1 | 8 | 1:30 |
| 03 | Good Morning One easy set, bar low across the rear delts. Drop it entirely if the hips are still sore. 1 × 10 · rest 1:30 | 1 | 10 | 1:30 |
| 04 | Barbell Glute Bridge One set, padded bar, full hip extension with a one-second squeeze at the top. 1 × 12 · rest 1:15 | 1 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Everything is capped at RPE 6-7 and should feel almost too easy. Two snatch-grip sets, moved fast, then one set each of Romanian deadlift, good morning and glute bridge — no more, whatever the legs say. Prime with ten single-leg glute bridges per side first. If hips or low back are still sore, drop the good morning entirely rather than reducing its load again. Do not add sets or load, and do not treat this as a chance to make up missed work.
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 — Reduced template?
Everything is capped at RPE 6-7 and should feel almost too easy. 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 — Reduced, and how long does it take?
Variant Pull Day — Reduced runs 4 movements and about 5 working sets, roughly 27 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 Reduced version different?
Variant Pull Day — Reduced is the reduced 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