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
- 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 | 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–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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
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 B (Weighted Pull-Up Clock) template?
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. 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 B (Weighted Pull-Up Clock), and how long does it take?
Linear PPL — Pull B (Weighted Pull-Up Clock) runs 5 movements and about 13 working sets, roughly 57 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 Weighted Pull-Up Clock version different?
Linear PPL — Pull B (Weighted Pull-Up Clock) is the weighted pull-up 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