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
- Working sets 15
The session
| 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, last 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 |
Coaching notes
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.
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Aleks · Coach
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