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
- Working sets 13
The session
| 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, last 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 |
Coaching notes
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.
Programs that use this template
The training principles
Let the coach tell you when to add weight.
Squatly Pro unlocks the coach and many of Squatly's templates. The coach suggests your next set while you train, and when this session is part of a program, it proposes sets for your lifts when you start the workout.
Aleks · Coach
Proposal · add weight