Program Description
Unleash your upper body strength with the Pull program, a focused one-week training plan designed for maximum back and bicep development. With just one workout per week, you'll engage in targeted exercises like Lat Pulldowns, High Rows, and various Dumbbell Curls to sculpt and strengthen your muscles. Each session is crafted to enhance your lifting technique and build muscle endurance, ensuring you make the most of your time in the gym. Get ready to pull your way to a stronger physique!
Program Overview
- LevelIntermediate
- GoalStrength, Muscle
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout50 minutes
- CreatedMar 23, 2026 10:51
- Last EditedMar 23, 2026 10:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Upper Back
13%
Chest
11.1%
Lats
11.1%
Biceps
11.1%
Front Delts
9.3%
Quadriceps
7.4%
Hamstrings
7.4%
Calves
7.4%
Glutes
3.7%
Middle Delts
1.9%
Forearms
1.9%
