Linear PPL — Legs B (Front Squat Clock)
The lighter lower day. Front squat on its own clock with a 5-rep AMRAP gate, Romanian deadlift as the fixed secondary, then leg press, calves and hanging leg raises. ~50 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 | Front Barbell Squat Progressed primary on its own clock. All three working sets share one load. Elbows high, torso vertical. Final set is the gate. 3 warm-up sets first 3 × 5, last AMRAP · rest 3 min | 3 | 5–AMRAP | 3 min |
| 02 | Romanian Deadlift Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Hinge to a full hamstring stretch, bar close to the legs, back flat. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Leg Press Feet mid-platform, knees tracking over toes, no lumbar tuck. 2 × 12 · rest 2 min | 2 | 12 | 2 min |
| 04 | Standing Dumbbell Calf Raise Ball of foot on a stable step, full stretch, one-second squeeze. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Hanging Leg Raise Control the descent, no swing. Stop when the hips stop tucking. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Front squat first — the rack position degrades under fatigue and a fatigued AMRAP misreads as a stall. End the set when the elbows drop and the bar rolls forward — a legitimate stop regardless of leg fatigue. Romanian deadlifts hold their prescribed reps; add load only when all sets finish at RPE 7 or below. Substitutions with load cues: front squat swaps to a goblet or hack squat at matched RPE if the rack position is unavailable; leg press swaps to dumbbell lunges at matched reps per leg. Equipment swaps. No machines: Leg Press -> a dumbbell goblet squat or a weighted walking lunge. No pull-up bar: Hanging Leg Raise -> a lying leg raise or a reverse crunch on the floor. 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 B (Front Squat Clock) template?
Front squat first — the rack position degrades under fatigue and a fatigued AMRAP misreads as a stall. 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 B (Front Squat Clock), and how long does it take?
Linear PPL — Legs B (Front Squat Clock) runs 5 movements and about 13 working sets, roughly 65 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 Front Squat Clock version different?
Linear PPL — Legs B (Front Squat Clock) is the front squat 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.
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Aleks · Coach
Proposal — add weight