Build48 Pull

Download/Print the Plan

Barbell Bent Over Row

Pull Up

Single Arm Dumbbell Row

Farmer Carry

Alternating Barbell Curtseys

Alternating Forward Lunges

Alternating Hammer Curls

Alternating Plank Rows

Alternating Reverse Lunge Bicep Curls

Alternating Reverse Lunges

Alternating Snatch

Alternating Step Ups

Back Extension

Ball Curls

Ball Slams

Band Pulls

Barbell Curls

Barbell Deadlift

Barbell Floor Press

Barbell Romanian Deadlifts

Barbell Sumo Power Upright Rows

Barbell Upright Rows

Bent Over Band Pulls

Bicep Curls

Bicycles

Burpee Over Weight

Burpee Pick Up

Cable Bent Over Rear Delt Flys

Cable Center Rope Pulls

Cable Flys

Cable Rope Curls

Cable Straight Arm Pull Down

Chest Press Sit Up Combo

Chin Up

Crunches

Dead Hang

Decline Weighted Sit Ups

Deficit Push Ups

Devils Press with a Double Press

Diamond Push-Ups (plus modifiers)

Dips

Double Push Up Burpee Pick Up

Dumbbell Push Presses

Dumbbell Rows

Face Pull

Fly with a Knee Tuck

Front Squats

Good Mornings (with barbell)

Gorilla Rows

Ground to Overhead

Half Burpee Pick Ups

Hanging Knee Raises

Hip Drops

In and Out Push Ups (plus Modifiers)

Inverted Rows

Jack Knives

Jumping Pull Ups

Kettle Curls

Kettle Rows

Kettle Side Drops

Kettle Swings (or Dumbbell Swings)

King Kongs

Kneeling Bicep Curls

Kneeling Overhead Tricep Extension

Kneeling Side Slams

Landmine V Bar Row

Lat Pull Downs

Laterals

Manmaker

Overhead Carry Walking Lunges

Pendalay Rows

Plank Alternating Tricep Kickbacks

Plank Jacks

Plank Shoulder Taps

Plate In and Outs (Abs)

Plate Overhead Walk

Plate Press

Plate Rows

Quad Extensions

Renegade Row Push Up Combo

Reverse Flys

Reverse Grip Lat Pull Down

Romanian to Bicep Curl

Rope Tricep Push Down

Russian Twist

Seated Cable Rows

Shrugs

Single Arm Overhead Lat Pulldown

Sit Up Ball Throws

Sit Up With a Curl

Sit Ups

Skull Crusher Leg Raises

Slider Plate Pikes

Squat Clean

Squat Rows

Starfish (Plate)

Straight Arm Sit-Up

Tempo Hamstring Curls

Tempo Pull Ups

Tempo Push-Ups to Bench

UFC Sit Ups

Up and Down Plank to Burpee

V Ups

Walking Lunge Pulses

Wall Balls

Wall Sit Hammer Curls

Weighted Plank Hold

Weighted Push-Up

Weighted V Ups (Plate)

Weighted V Up (using Plate)