Workout Routine

Free

BCW Week 1 Day 3- Pull Day

by berniechengwhitehead

Download free Hardy app

Back and Bis

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
47% 1RM
70 lbs
12
180 sec
2
70% 1RM
105 lbs
6
210 sec
3
@RPE6
115 lbs
5
180 sec
4
@RPE6
120 lbs
3
210 sec
5
@RPE6
120 lbs
3
180 sec
6
@RPE6
130 lbs
1
180 sec

deadlift

6 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
10 +
amrap
180 sec
4
–
–
10 +
amrap
180 sec

neutral grip pull up

4×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
180 sec
2
@RPE6
95 lbs
10
180 sec
3
@RPE6
95 lbs
10
180 sec

barbell row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

seated cable row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
10 +
amrap
180 sec

curl

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec

curl

1×15+