Day 2 — Pull Emphasis

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 4: Make Each Rep Harder (Not More)
Coach Rich

Lesson Overview

Today is about building back strength and posterior chain tension without increasing total volume.

Reps are slightly lower than earlier weeks.
Load may increase slightly.
Tempo stays controlled.

The goal is stronger contraction and better control — not rushing.

Week 4 Training Standards (Track 2)

• Reps slightly reduced

• Load slightly increased if safe

• Tempo controlled on every rep

• Rest: 45–60 seconds

• Final set should approach fatigue without breakdown

If momentum appears, weight is too heavy.

Strength Work (≈45 Minutes)

Lat Pulldown

• 4 sets of 8–10 reps

• Tempo: Controlled pull / controlled return

Coaching Cues

• Pull chest toward bar

• Elbows drive down toward ribs

• Pause briefly at the bottom

• Control the negative fully

Seated Cable Row

• 3 sets of 12 reps

• Tempo: Smooth pull / slow return

Coaching Cues

• Sit tall

• Full range of motion

• Squeeze shoulder blades together

• Avoid leaning back

Dumbbell Romanian Deadlift (RDL)

• 3 sets of 12 reps

• Tempo: 3 seconds down / controlled up

Coaching Cues

• Push hips back

• Feel hamstrings stretch

• Keep spine neutral

• No rushing the descent

Dumbbell Curl

• 3 sets of 12 reps

• Tempo: Controlled lift / slow negative

Coaching Cues

• Avoid swinging

• Elbows stay close to sides

• Lower slowly with control

Plank

• 3 sets of 40 seconds

Coaching Cues

• Tight core

• Squeeze glutes

• Neutral neck

• Stop early if hips sag

Cardio Finisher (15 Minutes)

Stationary Bike

• Moderate, steady pace

Focus

• Smooth cadence

• Controlled breathing

• Upright posture

Cardio should feel sustainable and controlled.

Day 2 Reminder

Hypertrophy isn’t about chaos.

It’s about tension.
It’s about control.
It’s about making each rep count.

You’re not adding more work.

You’re making the same work harder.