Linear PPL — Pull A (Row Clock)
Row-led pull day. Three working sets of bent-over row with an 8-rep AMRAP gate on the last, lat pulldown as the fixed secondary, then face pulls and curls. ~45 min, 4 movements.
Estimated session
- Movements 4
- 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 | Bent Over Barbell Row Progressed primary. All three working sets share one load. Torso near parallel, bar to the lower ribs. Final set is the gate. 2 warm-up sets first 3 × 8, last AMRAP · rest 3 min | 3 | 8–AMRAP | 3 min |
| 02 | Wide-Grip Lat Pulldown Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Chest tall, bar to the collarbone, no torso swing. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Face Pull Pull to the forehead, elbows high, pause a beat at the end range. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Dumbbell Bicep Curl Elbows still, supinate fully at the top, three-second lower. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Row first, always — the AMRAP set is the progression signal and it is worthless taken fatigued. Torso angle stays fixed for every rep of the AMRAP; the set ends when the hips start rising to move the bar, not when the arms fail. Do not use straps below the top set. Substitutions with load cues: lat pulldown swaps to bodyweight pull-ups for matched reps; face pulls swap to incline-bench reverse flyes at roughly half the cable load. Cables are optional here; barbell and plates are not. Equipment swaps. No cable stack: Face Pull -> a band face pull anchored at eye height; Wide-Grip Lat Pulldown -> a band lat pulldown anchored overhead, or chin-ups if you have a bar. 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 — Pull A (Row Clock) template?
Row first, always — the AMRAP set is the progression signal and it is worthless taken fatigued. 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 — Pull A (Row Clock), and how long does it take?
Linear PPL — Pull A (Row Clock) runs 4 movements and about 12 working sets, roughly 54 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 Row Clock version different?
Linear PPL — Pull A (Row Clock) is the row 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