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Natural Hypertrophy hybrid calisthenics: saturday pull workout

The Saturday pull session from the creators' public hybrid routine combines a hinge, weighted pull-ups, abs, single-leg quad work and calves. “Pull” is the program's label; the session also trains legs.

From Bald Omni-Man on YouTube, posted
Exercises
6
Listed sets
22 to 24
Session
Saturday Pull

The routine

  1. Superset
    Romanian deadlift4 x 8 to 12

    Creator alternative: stiff-legged deadlift 4 x 6 to 10.

    Neck flexion4 x 10 to 20
    Source wording: RDLS 4x8-12 OR Stiff legged deadlifts 4x6-10 + Neck flexions 4x10-20Romanian deadlift: sourceNeck flexion: source
  2. Superset
    Weighted pull-up3 to 4 x 6 to 10
    Hanging leg raise3 to 4 x AMRAP

    Creator alternative: GHR sit-up 3 to 4 x 8 to 15.

    Source wording: Weighted pull-ups 3-4x6-10 + Hanging leg raises 3-4xAMRAP OR GHR sit-ups 3-4x8-15Weighted pull-up: sourceHanging leg raise: source
  3. Superset
    Split squat4 x 10 to 15

    Creator alternatives: sissy squat 4 x 10 to 15 OR leg extension 4 x 10 to 20.

    Standing calf raise4 x 12 to 20
    Source wording: Split squats OR Sissy squats 4x10-15 OR Leg extensions 4x10-20 + Standing calf raises 4x12-20Split squat: sourceStanding calf raise: source

The routine comes from The selected video's description links directly to NH's companion video. The Saturday Pull section of that companion's description provides the prescriptions. The public spreadsheet was not used to supply numeric targets.. Watch the video for how each lift is done.

How the session is built

  • Use the first listed alternative in each slot. Saturday contains 22 to 24 sets across six exercises, with AMRAP preserved rather than converted into a number.
  • The source lists close-grip neutral lat pulldown 3 x 8 to 12 under FREE WEIGHT VARIATION/ROTATION. It is retained as a rotation option, not appended as a mandatory seventh exercise.
  • This is Saturday within a Monday, Wednesday, Friday, Saturday routine. It is not a complete weekly plan on its own.

Who it suits

Intermediate or advanced lifters combining weighted calisthenics with gym work. This session also includes direct neck work and should retain the creator's full program context.

Follow this workout

Follow the routine above, keeping the hanging leg raise sets as AMRAP and choosing within the listed set ranges.

Swaps if you lack the gear

ProblemDo this instead
No RDLCreator alternative: stiff-legged deadlift, 4 x 6 to 10.
No hanging leg raiseCreator alternative: GHR sit-up, 3 to 4 x 8 to 15.
No split squatCreator alternatives: sissy squat 4 x 10 to 15 or leg extension 4 x 10 to 20.

Swaps and the notes on how the session is built are ours, not Natural Hypertrophy's.

Questions

Who uploaded the embedded video?

Bald Omni-Man. NH is the collaborator, and his own companion description is the written routine source.

What does AMRAP mean?

As many repetitions as possible. The source does not give a numeric substitute.

Is the rotation pulldown an extra exercise?

It appears under a variation/rotation label. It should not silently become an added mandatory block.

Lift and run on one plan.Get Zurge

More from Natural Hypertrophy

The video belongs to Bald Omni-Man and is embedded from YouTube. Zurge is not affiliated with or endorsed by Natural Hypertrophy. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.