Who this is for
A gym-based lifter who wants balanced back and arm work inside a PPL structure.
Most sessions should take roughly 50–75 minutes when rest periods and equipment access are predictable.
Weekly schedule
Run once weekly in a three-day PPL week or repeat only when the full six-day rotation fits recovery and attendance.
The sessions
Warm up for the movement and load in front of you. The listed sets are working sets.
- Pull-up or lat pulldown — 3 × 6–10
- Chest-supported row — 3 × 8–12
- Single-arm cable row — 2 × 10–15
- Reverse fly — 3 × 12–20
- Dumbbell or cable curl — 3 × 8–15
How to progress
Add repetitions inside the range before load. Keep torso position and range of motion stable so a heavier row remains comparable.
Keep one to three repetitions in reserve for most working sets unless the programme gives a different, deliberate target.
Substitutions
Use another supported row when lower-back fatigue would limit the target work. Choose assisted pull-ups or pulldowns when bodyweight repetitions fall outside the range.
Common mistakes
Do not add exercises simply because the session felt short. Avoid changing several variables at once, and do not carry a missed session into the next day if that destroys the rest of the week.
Use it in Bulk Coach
Recreate the session as a saved workout, assign its weekday if the schedule is fixed, and choose each catalogue exercise by its intended movement role. One-click import is not claimed; review exercise names, sets and rep ranges before the first session.