Linear PPL — Push B (Overhead Clock)
Overhead-led push day. Three working sets of standing press with a 6-rep AMRAP gate on the last, incline dumbbell press as the fixed secondary, then flyes, laterals and skullcrushers. ~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 | Standing Military Press Progressed primary. All three working sets share one load. Glutes and abs braced, no leg drive. Final set is the gate. 2 warm-up sets first 3 × 6, last AMRAP · rest 3 min | 3 | 6–AMRAP | 3 min |
| 02 | Incline Dumbbell Press Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Bench at 30°, full stretch at the bottom. 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Dumbbell Flyes Slight elbow bend held constant. Stretch, don't bounce. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 04 | Side Lateral Raise Lighter than Push A, higher reps. Strict, no swing. 2 × 20 · rest 1 min | 2 | 20 | 1 min |
| 05 | EZ-Bar Skullcrusher Lower to the forehead, elbows fixed, no flare. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Standing press, strictly — no dip and drive. If the bar only moves with leg contribution the load repeats rather than climbs. Press first while fresh, then incline dumbbell press; isolations follow in any order the floor allows. The AMRAP set ends when a rep takes longer than two seconds to lock out. Substitutions with load cues: skullcrushers swap to cable pushdowns at roughly 1.6× the EZ-bar load; dumbbell flyes swap to a pec deck at matched RPE. Barbell, rack and adjustable bench are hard.
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 B (Overhead Clock) template?
Standing press, strictly — no dip and drive. 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 B (Overhead Clock), and how long does it take?
Linear PPL — Push B (Overhead Clock) runs 5 movements and about 13 working sets, roughly 59 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 Overhead Clock version different?
Linear PPL — Push B (Overhead Clock) is the overhead 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