First Rep Forward — Pulldown & Narrow Press
Pulldown-led machine session on a narrower leg press stance: pulldown with narrow-stance press, leg curl with chest press, crunch with biceps, then eight minutes on the elliptical.
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 | Wide-Grip Lat Pulldown 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. Wide grip, bar to the collarbone, no swinging the torso to finish a rep. 1 warm-up set first 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 02 | Narrow Stance Leg Press Feet close together and low on the platform. Expect to need a lighter pin than the shoulder-width press — that is normal, not a step backwards. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Seated Leg Curl Second hamstring exposure of the week, run long: 15-20 range, 15 is the floor. Same seat settings as the other session; keep the pause at the bottom of the curl. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 04 | Leverage Chest Press Lighter second exposure, not a test, and never a top set — 15-20 range, 15 is the floor. Stay two or three reps away from anything that feels like a struggle. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 05 | Ab Crunch Machine Light pin, slow return. Stop the set on the first rep that turns into an arm pull rather than a trunk flexion. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 06 | Machine Bicep Curl Second arm exposure of the week. Keep the upper arms flat on the pad and the shoulders down. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 07 | Elliptical Trainer Standing on the pedals with the handles held, feet never leaving them — the one movement here that is not seated. If you would rather stay seated, use a bike or the rower for the same eight minutes at the same steady effort. Eight minutes throughout the program. 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
Same rest rule as the other sessions: last rep on one machine to first rep on its partner. Rep ranges: 12-15 on the pulldown and narrow-stance press; 15-20 on the leg curl, chest press, crunch and biceps — the curl and press are lighter second exposures here, so they run long. Listed target is the floor; the top earns a pin. Narrow stance: feet three inches apart, low on the platform; return to shoulder-width and keep the load if the knee complains. Any seated pin-loaded row substitutes for the pulldown.
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 — Pulldown & Narrow Press template?
Same rest rule as the other sessions: last rep on one machine to 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 — Pulldown & Narrow Press, and how long does it take?
First Rep Forward — Pulldown & Narrow Press runs 7 movements and about 13 working sets, roughly 62 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.
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Aleks · Coach
Proposal — add weight