Ten Strict — Ladder Day: Chin & Neutral
The friendlier grip day. Scapular primer, underhand chin ladder, a short neutral-grip ladder, then a plank. Same submaximal dose, different elbow angle. ~25 min, 4 movements.
Estimated session
- Movements 4
- 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 | Scapular Pull-Up Same primer as the overhand day, taken underhand today. Straight arms, shoulder blades doing all the work. 2 warm-up sets first — · rest — | — | — | — |
| 02 | Chin-Up Palms toward you, hands inside shoulder width. Keep the ribs down — no leaning back to shorten the pull. 5 × 3 · rest 1:30 | 5 | 3 | 1:30 |
| 03 | V-Bar Pullup Neutral handles or a V-bar hung over the bar. Easiest grip on the elbows — keep it clean and short. No handle means more chin-ups. 2 × 4 · rest 1:15 | 2 | 4 | 1:15 |
| 04 | Plank Elbows under shoulders, glutes tight. Quality over duration — end the set when the hips start to sag. 2 × 45s · rest 45s | 2 | 45s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Grip rotation is the whole reason this session exists — do not convert it to overhand pull-ups because they feel more like the goal. Reps come from the week's instructions, scaled to the lifter's track, and every set stops two reps short. With no V-handle or neutral grip, run the neutral slot as chin-ups at the same reps and one fewer set. Track A performs the chin entry as 3-5 second lowers only. Medial-elbow soreness lingering past this session drops the next day's set count by two.
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 Ten Strict — Ladder Day: Chin & Neutral template?
Grip rotation is the whole reason this session exists — do not convert it to overhand pull-ups because they feel more like the goal. 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 Ten Strict — Ladder Day: Chin & Neutral, and how long does it take?
Ten Strict — Ladder Day: Chin & Neutral runs 4 movements and about 9 working sets, roughly 31 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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