Linear PPL — Legs A (Squat & Pull Clock)
The heavy lower day. Back squat on its own clock with a 5-rep AMRAP gate, one deadlift top set gated at 5, then leg curls, extensions and calves. ~55 min, 5 movements.
Estimated session
- Movements 5
- 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 | Barbell Squat Progressed primary. All three working sets share one load. Hold a one-second pause in the hole on every rep. Final set is the gate. 3 warm-up sets first 3 × 5, last AMRAP · rest 3:30 | 3 | 5–AMRAP | 3:30 |
| 02 | Barbell Deadlift One working set only, gated at 5 reps. Reset the bar on the floor between reps. Stop if the back rounds. 2 warm-up sets first 1 × AMRAP · rest 4 min | 1 | AMRAP | 4 min |
| 03 | Lying Leg Curls Hips flat, curl to full contraction, three-second lower. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Leg Extensions Pause one second at lockout. No hip lift off the pad. 2 × 15 · rest 1:15 | 2 | 15 | 1:15 |
| 05 | Standing Calf Raises Full stretch at the bottom, two-second squeeze at the top. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat before deadlift, never the reverse — the squat AMRAP is the more informative signal and must run fresh. Take a full three minutes before the deadlift top set — one set, so the rest is prescription. Stop it the moment the lower back rounds; log reps. No secondary here — the deadlift top set fills that slot, so week-level secondary directives don't apply. Substitutions with load cues: standing calf raises swap to standing dumbbell calf raises for the same reps; leg extensions swap to split squats at matched RPE. Equipment swaps. No machines: Leg Extensions -> a Bulgarian split squat or a slow bodyweight sissy squat; Lying Leg Curls -> a Nordic curl or a dumbbell Romanian deadlift; Standing Calf Raises -> a bodyweight or dumbbell calf raise off a stair edge. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Linear PPL — Legs A (Squat & Pull Clock) template?
Squat before deadlift, never the reverse — the squat AMRAP is the more informative signal and must run fresh. 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 Linear PPL — Legs A (Squat & Pull Clock), and how long does it take?
Linear PPL — Legs A (Squat & Pull Clock) runs 5 movements and about 12 working sets, roughly 66 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 Squat & Pull Clock version different?
Linear PPL — Legs A (Squat & Pull Clock) is the squat & pull clock 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight