Garage Strength Program Design teaches us to structure our training around a LULU split. LULU is an acronym for Lower, Upper, Lower, Upper. GSPD almost always throws an Athlete Day in the middle of the first LU and the second LU. This is a very similar training split to that used within the Peak Strength App.

On the Upper Body Power Day, we want to lift with the intention of developing power and strength. So, for instance, if we want bigger pressing muscles for that rapid elbow extension, we’ll train using the bench press to get that dynamic correspondence that comes from performing the exercise with rapid elbow extension.

The same idea can be applied from a dynamic correspondence standpoint with pull ups if we are looking to improve our pull through the water with swimming, or our completion of a takedown on the mat once securing that single leg on the shot.

We can set up an upper body power day by beginning with a technical coordination movement. Technical coordination exercises have the purpose of moving heavy weight fast. Like mentioned before, think of technical coordination movements as Olympic weightlifting exercises and their related variations.

Typically, on an Upper Body Power Day, we would use a jerk, push press, or PA press as a legitimate technical coordination exercise. But since this is a day specific to developing pulling strength, we can bias our exercise selection to accommodate.

A great way to do this is by performing a snatch high pull or a variation of the movement. One exercise that we love here at GS in this instance is the pump snatch, or better yet, the Horst Pull. Both exercises are terrific and incorporate a vertical pulling motion in a dynamic manner for proper execution.

Following the technical coordination exercise is the absolute strength movement. Absolute strength movements typically align with powerlifting exercises, namely the squat and bench press, along with their variations like the front squat or incline bench press. In that regard, for a pull day workout, weighted pull ups or heavy barbell rows (and of course their variants) rule the roost in this instance.

Usually, the spot of the absolute strength exercise on the Upper Body Power Day is reserved for the bench press. However, on an upper body day where the exercises are being biased towards a pull day workout, it can take a backseat or at least ride shotgun.

With the technical coordination exercise and absolute strength exercise(s) completed, that leaves accessory movements to finish off the day. In a pull day workout scenario, we want to select movements that target the biceps, lats, and the various musculature in the back that build upon that wide expense.

Having the first day of upper body training focused on developing power and raw strength for better impulse expression, the second upper body workout in the week seeks to put on muscle mass. That day is Hypertrophy Day.

Named after the man himself, John Meadows, the Meadows Row is a mainstay in a pull day workout. The Meadows Row is great for the lats, rear delts, rhomboids, traps, forearms, and biceps.

Any wrestler who has trained at Garage Strength knows the infamous Zottman curl.

Bicep curls are a hallmark of any pull day workout. The Zottman curl, though not necessarily the best for peak loading and the highest intensities, is more notorious for the forearm burn it accentuates during the eccentric portion of the movement.

Having a dumbbell in each hand, you perform the concentric portion of the lift like a typical dumbbell bicep curl, having your hand in a supinated grip. However, during the eccentric of the Zottman curl, you pivot your hand, so your grip is pronated as the dumbbells are lowered.

It is important to control the eccentric to increase that time under tension and really feel the forearms work here. The burn is for real. Better yet, as the muscles begin to fatigue, you will feel muscles in your back start to engage to help you hold on to the dumbbells.

As is the case with most swole chasing pump fest exercises, you want reps to be in the neighborhood of 17+.

The pull up is the back squat of the upper body (which makes the bench press the front squat of the upper body). A bodyweight pull up is no laughing matter in and of itself. Add in the dead hang and the difficulty increases. Then add weight and you just put the difficulty slider on hardcore.

The Hater Row is incredibly similar to bent over row, but juiced up on co-contractions and a bit of ego.

The Hater Row is performed around the idea of using the legs and other musculature to put a little English and momentum on the barbell to allow for greater intensity with loading.

It is highly recommended you use straps when performing the Hater Row. To perform the Hater Row, grip the bar where you would typically hold it for a deadlift, a clean pull, or a bent over row. From there, set up as if you were going to perform a row. But instead of trying to do the movement as strict as possible, perform the lift with more of a ‘heaving’ action. Make sure you are still performing a row and not some misguided clean pull, but also make sure you’re doing it with enough of a ‘cheat’ to handle the overloaded weights.

Reps in the neighborhood of 6 to 8 for sets work here.

Want massive traps? Do this exercise.

Want to be explosive AF? Do this exercise.

The snatch itself will get you massive traps, but sometimes that level of athleticism isn’t wanted or needed to accomplish a goal.

With that said, the ability to perform a snatch with full depth through a full range of motion should be achievable by athletes the world over. However, when the goal is only to target the upper body from a pull day workout lens, the two block snatch high pull will suffice.

To do this exercise, place a loaded barbell on blocks. With or without straps, take a snatch grip. With the snatch grip, pull the barbell in a rapid motion so that the barbell is achieving, at minimum, nipple height. The exercise needs to be done with maximal force. The intention is speed and impulse expression. Use the entirety of the body to execute the movement.

If you don’t have blocks, you can do this from the hang. Be warned, doing the movement from the hang will put a lot more strain on the lower back, so be cognizant of how that impacts your following lower body workouts.

The Horst Pull is the numero uno exercise for getting YOKED.

The Horst Pull is eerily similar to the snatch high pull and all its variations, except one major difference. The Horst Pull is performed while kneeling.

You may think this is silly, outlandish, and a waste of time. Swear to you, it is not. By performing the movement on your knees, you develop a whole new level of balance, dynamic trunk control, and an ability to coordinate musculature from the hips up through the upper torso.

The uniqueness of the movement is great for neurological adaptations.

To perform this exercise most effectively, you will want to use straps and have a foam balance pad under your knees, not only for comfort, but to have the ability to use maximal loads. From the kneeling position and with a snatch grip, take the barbell into your hip.

You will then explode through the hips and perform a high pull. You will rapidly recover into the starting position and instantly go into the next rep–boom! boom! boom! Performing each subsequent rep in quick succession creates a blast impulse rhythm and ensures swoleness will be upon your traps.

Going through a pull day workout for the upper body is taxing. If you are training to develop an athletic physique, that means you will be moving heavy weight fast, putting on lean muscle mass, engaging in structural bodybuilding, and performing exercises that bring about neurological adaptations. Selecting exercises that will make you more explosive, stronger, and build mass is needed to get the most out of your muscles for strength and athleticism to contribute to developing that wide, wide back.

Take either of the provided sample workouts and run through one of them next time you are in the gym. Or better yet, try both sample workouts over the course of a week when implementing that LULU split!

But if you are looking for a long-term fix, the premier strength development app for athletes, Peak Strength, will create a program from over 700 exercises (way more than what is provided here!) to sculpt that athletic physique you’re looking for. Try a week of workouts for free at peakstrength.app today!