Pull · Week 4
6 exercises
17 working sets
181 reps
21.8k lb volume
PPL 6-week block
Week 4 pull session of the PPL block. Progressive overload on the main lift; accessories run RPE 8–9.
Deadlift
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Warmup Technique | 135lb | 5 | — | — | 675 |
| Warmup Technique | 225lb | 3 | — | — | 675 |
| Top set Strength | 305lb | 3 | 8.5 | 336 | 915 |
Barbell Bent-Over Row
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×4 Hypertrophy | 170lb | 8 | 8.5 | 215 | 5.4k |
Weighted Pull-Up
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Hypertrophy | 188lb | 9 | 9 | 244 | 5.1k |
Lat Pulldown
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Hypertrophy | 135lb | 12 | 9 | 189 | 4.9k |
Barbell Curl
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Hypertrophy | 80lb | 10 | 9 | 107 | 2.4k |
Face Pull
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Endurance | 40lb | 15 | 8 | 60 | 1.8k |