1-Pull (5-day PPLUL)

Horizontal Loading

Day 1 of the 5-day Pull-Push-Legs-Upper-Lower program.

LLT
Deadlift (Conventional)

reps 5

load heavy

Rest 3 min

Set	Reps	Load	Rest
1	5	Heavy	3 min (h:m:s)
2	5	Heavy	3 min (h:m:s)
3	5	Heavy	3 min (h:m:s)

LLT
Pull Up (Neutral Grip)

reps 6-10

Rest 3 min

Weighted Pull Up [Neutral Grip]

Set	Reps	Rest
1	6-10	3 min (h:m:s)
2	6-10	3 min (h:m:s)
3	6-10	3 min (h:m:s)

LLT
DB 1-Arm Row

reps 6-8

load heavy

Rest 2 min

Set	Reps	Load	Rest
1	6-8	Heavy	2 min (h:m:s)
2	6-8	Heavy	2 min (h:m:s)

LLT
Incline DB Bicep Curl

reps 8-10

load moderate

Rest 3 min

Set	Reps	Load	Rest
1	8-10	Moderate	3 min (h:m:s)
2	8-10	Moderate	3 min (h:m:s)

LLT
Cable Rear Delt Fly

reps 10-12

Tempo controlled

Rest 2 min

Set	Reps	Tempo	Rest
1	10-12	Controlled	2 min (h:m:s)
2	10-12	Controlled	2 min (h:m:s)

LLT
Decline Sit Up

reps 12-15

Tempo controlled

Rest 2 min

Set	Reps	Tempo	Rest
1	12-15	Controlled	2 min (h:m:s)
2	12-15	Controlled	2 min (h:m:s)