Program to pull hoes

by Elias J.

5 athletes joined

1.0

(1 rating)

Program Description

This program is used to increase sbd or any type of accessory, feel free to change them if you'd like . 🤣 and fuck that nigga @htx Chrissal

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
120 minutes
Created
Mar 02, 2025 07:20
Last Edited
Apr 25, 2025 11:14

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Bench Press (Paused)

1

1

1-6 reps

1-3 reps

83%

93%

2

T-Bar Row

2

1-6 reps

RPE 8

3

Lat Pulldown

2

1-6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

5

Skull Crusher (Barbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

6

Bicep Curl (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

7

Deadlift (Barbell)

1

1

6 reps

3 reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 8

Day 1

1

Bench Press (Paused)

1

1

1-6 reps

1-3 reps

83%

93%

2

T-Bar Row

2

1-6 reps

RPE 8

3

Lat Pulldown

2

1-6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

5

Skull Crusher (Barbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

6

Bicep Curl (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

7

Deadlift (Barbell)

1

1

6 reps

3 reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 8

Day 1

1

Bench Press (Paused)

1

1

1-6 reps

1-3 reps

83%

93%

2

T-Bar Row

2

1-6 reps

RPE 8

3

Lat Pulldown

2

1-6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

5

Skull Crusher (Barbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

6

Bicep Curl (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

7

Deadlift (Barbell)

1

1

6 reps

3 reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 8

Day 1

1

Bench Press (Paused)

1

1

1-6 reps

1-3 reps

83%

93%

2

T-Bar Row

2

1-6 reps

RPE 8

3

Lat Pulldown

2

1-6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

5

Skull Crusher (Barbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

6

Bicep Curl (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

7

Deadlift (Barbell)

1

1

6 reps

3 reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 8

Day 1

1

Bench Press (Paused)

1

1

1-6 reps

1-3 reps

83%

93%

2

T-Bar Row

2

1-6 reps

RPE 8

3

Lat Pulldown

2

1-6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

5

Skull Crusher (Barbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

6

Bicep Curl (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

7

Deadlift (Barbell)

1

1

6 reps

3 reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 8

Day 1

1

Bench Press (Paused)

1

1

1-6 reps

1-3 reps

83%

93%

2

T-Bar Row

2

1-6 reps

RPE 8

3

Lat Pulldown

2

1-6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

5

Skull Crusher (Barbell)

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

6

Bicep Curl (Dumbbell)

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

7

Deadlift (Barbell)

1

1

6 reps

3 reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 8

Day 2

1

Platz Squat

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

2

Leg Extension

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Hip Adductor (Machine)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Straight Leg Calf Raise

1

6 reps

RPE 8

5

Hamstring Curl

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

Day 2

1

Platz Squat

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

2

Leg Extension

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Hip Adductor (Machine)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Straight Leg Calf Raise

1

6 reps

RPE 8

5

Hamstring Curl

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

Day 2

1

Platz Squat

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

2

Leg Extension

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Hip Adductor (Machine)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Straight Leg Calf Raise

1

6 reps

RPE 8

5

Hamstring Curl

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

Day 2

1

Platz Squat

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

2

Leg Extension

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Hip Adductor (Machine)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Straight Leg Calf Raise

1

6 reps

RPE 8

5

Hamstring Curl

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

Day 2

1

Platz Squat

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

2

Leg Extension

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Hip Adductor (Machine)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Straight Leg Calf Raise

1

6 reps

RPE 8

5

Hamstring Curl

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

Day 2

1

Platz Squat

1

1

1-6 reps

1-6 reps

RPE 8

RPE 9

2

Leg Extension

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Hip Adductor (Machine)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Straight Leg Calf Raise

1

6 reps

RPE 8

5

Hamstring Curl

1

1

1-6 reps

1-6 reps

RPE 7

RPE 8

Day 3

1

Incline Bench Press (Smith Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Pull-Up (Weighted)

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Seated Row (Cable)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Lateral Raise (Cable)

2

6 reps

RPE 8

5

JM Press

2

6 reps

RPE 8

6

Dip (Weighted)

2

6 reps

RPE 8

7

Preacher Curl (Dumbbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

8

Deadlift (Paused)

1

1

6 reps

6 reps

80%

85%

Day 3

1

Incline Bench Press (Smith Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Pull-Up (Weighted)

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Seated Row (Cable)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Lateral Raise (Cable)

2

6 reps

RPE 8

5

JM Press

2

6 reps

RPE 8

6

Dip (Weighted)

2

6 reps

RPE 8

7

Preacher Curl (Dumbbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

8

Deadlift (Paused)

1

1

6 reps

6 reps

80%

85%

Day 3

1

Incline Bench Press (Smith Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Pull-Up (Weighted)

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Seated Row (Cable)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Lateral Raise (Cable)

2

6 reps

RPE 8

5

JM Press

2

6 reps

RPE 8

6

Dip (Weighted)

2

6 reps

RPE 8

7

Preacher Curl (Dumbbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

8

Deadlift (Paused)

1

1

6 reps

6 reps

80%

85%

Day 3

1

Incline Bench Press (Smith Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Pull-Up (Weighted)

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Seated Row (Cable)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Lateral Raise (Cable)

2

6 reps

RPE 8

5

JM Press

2

6 reps

RPE 8

6

Dip (Weighted)

2

6 reps

RPE 8

7

Preacher Curl (Dumbbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

8

Deadlift (Paused)

1

1

6 reps

6 reps

80%

85%

Day 3

1

Incline Bench Press (Smith Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Pull-Up (Weighted)

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Seated Row (Cable)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Lateral Raise (Cable)

2

6 reps

RPE 8

5

JM Press

2

6 reps

RPE 8

6

Dip (Weighted)

2

6 reps

RPE 8

7

Preacher Curl (Dumbbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

8

Deadlift (Paused)

1

1

6 reps

6 reps

80%

85%

Day 3

1

Incline Bench Press (Smith Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Pull-Up (Weighted)

1

1

6 reps

6 reps

RPE 7

RPE 8

3

Seated Row (Cable)

1

1

6 reps

6 reps

RPE 8

RPE 9

4

Lateral Raise (Cable)

2

6 reps

RPE 8

5

JM Press

2

6 reps

RPE 8

6

Dip (Weighted)

2

6 reps

RPE 8

7

Preacher Curl (Dumbbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

8

Deadlift (Paused)

1

1

6 reps

6 reps

80%

85%

Day 4

1

Hack Squat

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Leg Press

2

6 reps

RPE 8

3

Hip Adductor (Machine)

2

6 reps

RPE 8

4

Calf Raise (Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

5

Romanian Deadlift (Barbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

Day 4

1

Hack Squat

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Leg Press

2

6 reps

RPE 8

3

Hip Adductor (Machine)

2

6 reps

RPE 8

4

Calf Raise (Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

5

Romanian Deadlift (Barbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

Day 4

1

Hack Squat

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Leg Press

2

6 reps

RPE 8

3

Hip Adductor (Machine)

2

6 reps

RPE 8

4

Calf Raise (Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

5

Romanian Deadlift (Barbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

Day 4

1

Hack Squat

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Leg Press

2

6 reps

RPE 8

3

Hip Adductor (Machine)

2

6 reps

RPE 8

4

Calf Raise (Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

5

Romanian Deadlift (Barbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

Day 4

1

Hack Squat

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Leg Press

2

6 reps

RPE 8

3

Hip Adductor (Machine)

2

6 reps

RPE 8

4

Calf Raise (Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

5

Romanian Deadlift (Barbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

Day 4

1

Hack Squat

1

1

6 reps

6 reps

RPE 7

RPE 8

2

Leg Press

2

6 reps

RPE 8

3

Hip Adductor (Machine)

2

6 reps

RPE 8

4

Calf Raise (Machine)

1

1

6 reps

6 reps

RPE 7

RPE 8

5

Romanian Deadlift (Barbell)

1

1

6 reps

6 reps

RPE 7

RPE 8

Day 1

1

Bench Press (Paused)

1 Set

1 Set

1-6 Reps

1-3 Reps

83%

93%

2

T-Bar Row

2 Sets

1-6 Reps

@8

3

Lat Pulldown

2 Sets

1-6 Reps

@8

4

Incline Bench Press (Dumbbell)

1 Set

1 Set

1-6 Reps

1-6 Reps

@7

@8

5

Skull Crusher (Barbell)

1 Set

1 Set

1-6 Reps

1-6 Reps

@7

@8

6

Bicep Curl (Dumbbell)

1 Set

1 Set

1-6 Reps

1-6 Reps

@8

@9

7

Deadlift (Barbell)

1 Set

1 Set

6 Reps

3 Reps

80%

90%

8

Seated Shoulder Press (Dumbbell)

2 Sets

6 Reps

@8

Day 2

1

Platz Squat

1 Set

1 Set

1-6 Reps

1-6 Reps

@8

@9

2

Leg Extension

1 Set

1 Set

6 Reps

6 Reps

@7

@8

3

Hip Adductor (Machine)

1 Set

1 Set

6 Reps

6 Reps

@8

@9

4

Straight Leg Calf Raise

1 Set

6 Reps

@8

5

Hamstring Curl

1 Set

1 Set

1-6 Reps

1-6 Reps

@7

@8

Day 3

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

6 Reps

6 Reps

@7

@8

2

Pull-Up (Weighted)

1 Set

1 Set

6 Reps

6 Reps

@7

@8

3

Seated Row (Cable)

1 Set

1 Set

6 Reps

6 Reps

@8

@9

4

Lateral Raise (Cable)

2 Sets

6 Reps

@8

5

JM Press

2 Sets

6 Reps

@8

6

Dip (Weighted)

2 Sets

6 Reps

@8

7

Preacher Curl (Dumbbell)

1 Set

1 Set

6 Reps

6 Reps

@7

@8

8

Deadlift (Paused)

1 Set

1 Set

6 Reps

6 Reps

80%

85%

Day 4

1

Hack Squat

1 Set

1 Set

6 Reps

6 Reps

@7

@8

2

Leg Press

2 Sets

6 Reps

@8

3

Hip Adductor (Machine)

2 Sets

6 Reps

@8

4

Calf Raise (Machine)

1 Set

1 Set

6 Reps

6 Reps

@7

@8

5

Romanian Deadlift (Barbell)

1 Set

1 Set

6 Reps

6 Reps

@7

@8

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

1.00 / 5

MeisterMAge 16, Man

3 months ago

8 years of prior experience

Less than expected strength gains

Less than expected muscle gains

No modifications

Trash ahh program all it did was make me get injured and have a walker within 3 weeks of training. 0/10 wouldn’t recommend. Elias is a bitch haha, my bitch..