First Rep Forward — Leg Press & Row
Leg press-led machine session run as three paired non-competing stations: leg press with seated row, leg curl with shoulder press, crunch with calf press, then eight minutes of seated cardio.
Estimated session
- Movements 7
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Leg Press Session anchor — log the pin and the reps every time. Work in the 12-15 range: 12 is the floor to beat, 15 on every set earns a pin. Feet shoulder-width, knees tracking over the toes, no lockout at the top. 1 warm-up set first 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 02 | Seated Cable Rows Paired with the leg press — nothing about it competes with the legs. Sit tall, pull the handles to the ribs, let the shoulder blades travel. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Seated Leg Curl Lap pad snug just above the knees, back flat against the support. Curl the heels under, pause a beat, return slowly. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 04 | Machine Shoulder Military Press Seat set so the handles start level with the top of the shoulder. Press to straight arms without shrugging or arching away from the pad. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 05 | Ab Crunch Machine Light pin. Shorten the distance between ribs and hips rather than pulling with the arms. Breathe out on the way down. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 06 | Calf Press On The Leg Press Machine Same seat as the leg press, balls of the feet on the bottom edge of the platform, knees soft throughout. Full stretch, full press. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 07 | Recumbent Bike Eight minutes steady, breathing hard enough that a sentence takes an effort but a conversation is still possible. Seated the whole time. 1 × 8:00 · rest 0s | 1 | 8:00 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Rest runs from the last rep on one machine to the first rep on its partner. Set both machines in a pair up first. Rep ranges: 12-15 on the leg press, row, leg curl and shoulder press; 15-20 on the crunch and calf press. Listed target is the floor; the top earns a pin. Seat cues — leg press: hips fully back, feet flat, stop before the low back lifts. If a machine is occupied, take any pin-loaded machine training the same pattern.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the First Rep Forward — Leg Press & Row template?
Rest runs from the last rep on one machine to the first rep on its partner. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is First Rep Forward — Leg Press & Row, and how long does it take?
First Rep Forward — Leg Press & Row runs 7 movements and about 13 working sets, roughly 61 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight