Linear PPL: Pull B (Weighted Pull-Up Clock)
Vertical-pull day. Three working sets of weighted pull-ups with an 8-rep AMRAP gate on the last, seated cable rows as the fixed secondary, then shrugs, hammer curls and rear delts. ~50 min, 5 movements.
Estimated session
- Movements 5
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Weighted Pull Ups Progressed primary. All three working sets share one added load. Dead hang to chin over the bar. Final set is the gate. 2 warm-up sets first 3 × 8, last AMRAP · rest 3 min | 3 | 8, last AMRAP | 3 min |
| 02 | Seated Cable Rows Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Torso upright, handle to the navel, no lean-back. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Barbell Shrug Straight up, two-second hold at the top. No rolling. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 04 | Hammer Curls Neutral grip throughout, elbows pinned, no body English. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Cable Rear Delt Fly Pulleys above head height. Sweep wide, pause at the end range. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
Coaching notes
If eight strict bodyweight reps are not yet available, run this day with bodyweight pull-ups; Chin-Up is an acceptable supinated substitute at the same gate. A dip belt is intended; a dumbbell between the feet works. Do not kip; the set ends when the chin stops clearing the bar. Substitutions with load cues: seated cable rows swap to bent-over two-dumbbell rows at roughly 40% of the cable load per hand; rear-delt cable flyes swap to lying dumbbell rear lateral raises. A pull-up bar is the only hard requirement here. Equipment swaps. No cable stack: Cable Rear Delt Fly -> a bent-over dumbbell rear-delt raise or a band pull-apart; Seated Cable Rows -> a bent-over dumbbell row or a seated band row. 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.
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