🎄 “12 Days of Iron (Pull Edition)”

Equipment:

    Barbells

    Dumbbells

    Kettlebells

    Pull-up bar or rings

    Floor space only

MOVEMENT LIST

    Goblet Squats (KB or DB)

    Push-Ups

    Kettlebell Deadlifts

    Dumbbell Floor Press

    Kettlebell Swings

    Bent-Over Barbell Rows

    Single-Arm Kettlebell Press (Standing)

    Reverse Lunges (DBs at sides)

    Barbell Romanian Deadlifts

    Renegade Rows (DBs)

    Ring Rows or Pull-Ups

    Kettlebell Floor Pullover

HOW THE 12 DAYS FORMAT WORKS

You accumulate reps each round:

    Day 1

    1 Goblet Squat

    Day 2

    2 Push-Ups

    1 Goblet Squat

    Day 3

    3 KB Deadlifts

    2 Push-Ups

    1 Goblet Squat

    …

    Day 11

    11 Ring Rows or Pull-Ups

    10 Renegade Rows

    9 Barbell RDLs

    8 Reverse Lunges

    7 Single-Arm KB Presses (each arm = 7)

    6 Barbell Rows

    5 KB Swings

    4 DB Floor Presses

    3 KB Deadlifts

    2 Push-Ups

    1 Goblet Squat

    Day 12 (Finale)

    12 KB Floor Pullovers

    11 Ring Rows or Pull-Ups

    10 Renegade Rows

    9 Barbell RDLs

    8 Reverse Lunges

    7 Single-Arm KB Presses (each arm = 7)

    6 Barbell Rows

    5 KB Swings

    4 DB Floor Presses

    3 KB Deadlifts

    2 Push-Ups

    1 Goblet Squat

    SCALING NOTES

    Ring Rows = default option for higher volume

    Pull-Ups = advanced option (band-assisted allowed)

    You may mix: ring rows early days, pull-ups later days

    If pull-ups cap out, switch to slow negative