1Exercise
Weighted Pull Up
Rest 2m 30s
- 16 reps x 10 kgRIR 3
- 26 reps x 10 kgRIR 2
- 36 reps x 10 kgRIR 1
Use full hang to chest-to-bar path you can control; avoid kipping. Keep load constant across sets until all sets hit target reps at prescribed RIR.
Pull Day Workouts With Other
Pull-day workouts built around specialty-tool pulling and carry patterns, with explicit RIR targets, practical kilogram loading examples, and simple week-to-week progression for stronger lats, upper back, and grip.
Set load units
Workout 1
4 exercises12 sets
Pull Day Workouts With Other Template
Lats, Trapezius, Rear Delts, Biceps, Forearms, Abdominals
A pull-day template centered on specialty-equipment work (medicine ball and carry) plus targeted vertical and horizontal pulling to keep back and grip progress measurable.
- 1
- 2
2ExerciseSuspension Low Row
Rest 1m 30s
- 110 reps x 0 kgRIR 3
- 210 reps x 0 kgRIR 2
- 310 reps x 0 kgRIR 1
Keep trunk rigid and pull elbows toward hips. Progress by moving feet forward or elevating feet once all sets are completed at target RIR.
- 3
3ExerciseFarmers Walk
Rest 2m
- 130 reps x 24 kgRIR 3
- 230 reps x 24 kgRIR 2
- 330 reps x 24 kgRIR 1
Walk tall with packed shoulders and steady breathing; avoid torso sway. Keep same load across sets and extend distance/reps before adding kg.
- 4
- 112 reps x 8 kgRIR 3
- 212 reps x 8 kgRIR 2
- 312 reps x 8 kgRIR 1
Drive the ball down explosively while keeping ribcage stacked and knees soft on catch. Use a load that preserves speed each rep.