Day 4 · 40 min
Pull & Conditioning
Pull strength, back thickness, grip, conditioning
Pull-up Bar
Kettlebell/Dumbbell
Bands
Warm-up
Primary Strength
Beginner
Intermediate
Advanced
Secondary Strength
Choose ONE exercise per category
Vertical Pull
ALL TO FAILURE
Horizontal Pull
Shoulder/Vertical Press
Conditioning Block
Beginner
3 rounds · 1 min rest
Intermediate
EMOM · 10 min
Advanced
AMRAP · 12 min
2 rounds
Grip & Core Finisher
Alternatives for
No alternatives found for this exercise.
Back to the full home gym protocol.