Sharp Edge — Pull-Led Upper
Pull-led upper session at higher rep targets. Lat pulldown with a flat press, one-arm row with lateral raises, cable hammer curls with a rope pushdown. Six movements, one working set each, about forty minutes.
Estimated session
- Movements 6
- 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 Thighs locked under the pads, slight lean back held constant. Let the lats stretch fully at the top of every rep before pulling to the collarbone. 2 warm-up sets first 1 × 10 · rest 1 min | 1 | 10 | 1 min |
| 02 | Dumbbell Bench Press Flat bench, elbows about 45 degrees from the torso. Lower until the upper arms are level with the ribs. Reference lift — log the load. 1 warm-up set first 1 × 12 · rest 1:30 | 1 | 12 | 1:30 |
| 03 | One-Arm Dumbbell Row Hand and knee braced on the bench, back flat. Let the dumbbell hang and stretch the lat at the bottom. Both sides count as one set. 1 × 12 · rest 1 min | 1 | 12 | 1 min |
| 04 | Side Lateral Raise Slight elbow bend held fixed, raise to shoulder height, lower over three seconds. Light enough that nothing swings. 1 × 17 · rest 1:30 | 1 | 17 | 1:30 |
| 05 | Cable Hammer Curls - Rope Attachment Neutral grip on the rope, elbows pinned to the ribs, torso still. Stop the set on the first rep that needs a hip swing. 1 × 14 · rest 1 min | 1 | 14 | 1 min |
| 06 | Triceps Pushdown - Rope Attachment Upper arms locked to the sides, spread the rope at the bottom of each rep. Session's last movement and the only slot permitted to run past 1 rep in reserve. 1 × 14 · rest 1:30 | 1 | 14 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Alternate inside each numbered pair — set of the first, 60s, set of the second, 90s, next pair. Pulldown, press and row all stop at 1-2 reps in reserve; the pushdown is the only slot permitted past that, and only from week 4. Cable swaps for a home gym, matched at the same RPE: lat pulldown -> one-arm dumbbell row, 12-15 per side, torso lower than on the row slot; cable hammer curls -> standing dumbbell hammer curls; rope pushdown -> standing overhead dumbbell triceps extension, 15-20.
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 Sharp Edge — Pull-Led Upper template?
Alternate inside each numbered pair — set of the first, 60s, set of the second, 90s, next pair. 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 Sharp Edge — Pull-Led Upper, and how long does it take?
Sharp Edge — Pull-Led Upper runs 6 movements and about 6 working sets, roughly 35 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Pull-Led Upper version different?
Sharp Edge — Pull-Led Upper is the pull-led upper cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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
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