Linear PPL — Push A (Bench Clock)
Bench-led push day built around one progressed primary. Three working sets of bench with a 6-rep AMRAP gate on the last, close-grip as the fixed secondary, then three accessories. ~55 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 | Barbell Bench Press - Medium Grip Progressed primary. All three working sets share one load. Pause the bar on the chest for a full second, then drive. Final set is the gate. 3 warm-up sets first 3 × 6, last AMRAP · rest 3 min | 3 | 6–AMRAP | 3 min |
| 02 | Close-Grip Barbell Bench Press Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Hands just inside shoulder width, elbows tucked, no pause. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Seated Dumbbell Press Back support upright, press to full lockout, no lumbar arch. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 04 | Side Lateral Raise Lead with the elbow, stop at shoulder height, lower under control. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Triceps Pushdown Elbows pinned to the ribs. Full lockout, controlled return. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is load-driven: bench first while fresh, close-grip second, isolations last. The AMRAP set is the progression signal, not a failure set for its own sake — stop when bar speed dies and log the rep count. All three bench working sets share one load. Substitutions with load cues: pushdowns swap to EZ-bar skullcrushers at roughly 60% of pushdown load; seated dumbbell press swaps to a machine shoulder press matched by RPE. Cables and dumbbells are optional; barbell, rack and bench are not. Equipment swaps. No cable stack: Triceps Pushdown -> a band pushdown anchored overhead. 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 — Push A (Bench Clock) template?
Order is load-driven: bench first while fresh, close-grip second, isolations last. 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 — Push A (Bench Clock), and how long does it take?
Linear PPL — Push A (Bench Clock) runs 5 movements and about 15 working sets, roughly 70 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 Bench Clock version different?
Linear PPL — Push A (Bench Clock) is the bench 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