HPMP Pull Routine

lift smart, and focus on long-term consistency. That’s the HPMP way.

Purpose & Mindset

Pull Day develops your back, rear delts, and biceps — the foundation for posture, pulling strength, and overall balance. This session is about control, not momentum. You’re teaching your muscles to contract and stretch under tension. Every pull starts with your elbows driving back, not your hands tugging the bar. Keep your hoodie on, focus on your breathing, and lift with intent — slow, precise, powerful.

Warm-Up & Activation

• Stretching (5–10 minutes): Focus on lats, traps, biceps, and rear delts. Use doorway stretches and band pull-aparts.

• Foam Rolling (5 minutes): Roll lats, rhomboids, and traps for 30–60 seconds each side to improve mobility.

• Cardio Activation (10 minutes): Row machine, incline walk, or bike — elevate heart rate and loosen shoulders.

• Machine Warm-Up (2 sets): Use a row or pulldown machine at 25–50% of working weight for 15–20 slow reps. Focus on shoulder retraction and lat engagement.

Compound Lift #1 – Lat Pulldown or Assisted Pull-Up

Sets & Reps: 2 Warm-Up Sets + 3–4 Working Sets of 8–12 Reps.

Pull smoothly, not with momentum. Use a full stretch at the top and squeeze at the bottom. If using assisted pull-ups, control both directions of the movement.

Form Cues: Grip slightly wider than shoulder width.- Lead with elbows down, not hands.- Pull to upper chest, pause, and control on the way up.- Keep torso upright and avoid swinging.- Shoulders down and back at all times.

Why This Lift: Builds back width, lat strength, and foundational pulling mechanics.

Compound Lift #2 – Seated Cable Row or Barbell Row

Sets & Reps: 5 Total (2 Warm-Up + 3 Working Sets of 8–12 Reps).This is your horizontal pull, balancing the vertical movement of the previous exercise.

Form Cues:- Sit tall, chest up, shoulders back.- Pull handle toward your belly button.- Pause for 1 second at the contraction.- Control the release to full extension.- Keep elbows close and wrists straight.

Why This Lift: Enhances mid-back thickness and overall pulling power. Machine or cable versions help you learn posture and range before free weights.

Isolation Work – The Growth Zone

Choose two isolation movements like Rear Delt Flyes, Face Pulls, Hammer Curls, or Concentration Curls. Perform 4–5 sets of 12–15 reps each, with the last set as a drop-set to failure (reduce weight by 20–30%).

Form Focus:- Slow and controlled movements (2–3 seconds down, 1 second up).- Focus on muscle contraction, not momentum.- Maintain constant tension; don’t rest at top or bottom.

Why It Works: Isolation lifts build muscle detail, reinforce good posture, and enhance joint stability.

Advanced Techniques

• Supersets: Pair back and biceps (e.g., Lat Pulldown → Dumbbell Curl) for intensity and time efficiency.

• Pauses: Hold the peak contraction for 1–2 seconds for more muscle recruitment.

• Slow Eccentric: Lower the weight for a 3-second count to maximize time under tension.

• Stretch Focus: At end range, allow deep stretch for full lat engagement.

Cool-Down & Recovery

• Stretch lats, biceps, and rear delts for 3–5 minutes.

• Foam roll upper back and traps for 2–3 minutes.

• Hydrate immediately after training.

• Log exercises, weights, reps, and soreness feedback for next session.

Volume & Progression

• Heavy Day: 8–10 reps, focus on power and posture.• Light Day: 12–15 reps, focus on pump and control.

• Add 2.5–5 lbs when you hit top of rep range cleanly twice in a row.

• Moderate soreness is good; extreme soreness means adjust volume.

• Keep movement slow, precise,

and intentional.

Coach’s Message

The best backs are built quietly — with control, patience, and focus. This day isn’t about showing off strength; it’s about showing respect for form. Every pull should feel intentional. Lead with your elbows, not your ego. When your lats stretch and squeeze through the full motion, that’s progress. You’re not chasing the perfect lift — you’re chasing consistent growth.

Programs That Inspired This Routine

• Renaissance Periodization – Mike Israetel’s volume and fatigue management principles.

• Jeff Nippard – Time-under-tension and pause training focus.