Ten Strict — Ladder Day: Overhand
The week's reference pull day. Scapular primer, overhand pull-up ladder, a band-assisted top-up ladder, then a short hollow hold. Pull-up bar only. ~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 Dead hang, arms straight. Pull the shoulder blades down and back only — the elbows never bend. Primer, not a working set. 2 warm-up sets first — · rest — | — | — | — |
| 02 | Pullups Overhand, just outside shoulder width. Dead hang to chin clearly over the bar. Zero-rep track: lower for 3-5 seconds from the top instead. Week 1 session 1 and week 6 day 5 only: the test set is taken to technical failure — every other set stops two reps short. 5 × 3 · rest 1:30 | 5 | 3 | 1:30 |
| 03 | Band Assisted Pull-Up Choke the band on the bar, one knee in the loop. Pick the assistance that leaves the prescribed reps feeling easy, not hard. 2 × 5 · rest 1:15 | 2 | 5 | 1:15 |
| 04 | Hollow Body Hold Lower back pressed flat. This is the same brace you hold on the bar — bend the knees to make it manageable. 2 × 25s · rest 45s | 2 | 25s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: scapular primer first, ladder second, everything else after. Ladder set count and per-set reps come from the week's instructions and the lifter's track — never from failure. Two exceptions, and only two: week 1 session 1 replaces the first ladder set with ONE all-out set of pull-ups to technical failure, which routes the track; week 6 day 5 runs two easy sets of 2, three minutes rest, then one all-out set. Record both numbers. Track A treats the pull-up entry as slow lowers only and works in the band slot; Track C may skip the band slot. With no band, substitute an equal number of bent-arm hangs at the top position. End any other set the moment bar speed drops or the legs kip.
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: Overhand template?
Order is fixed: scapular primer first, ladder second, everything else after. 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: Overhand, and how long does it take?
Ten Strict — Ladder Day: Overhand 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.
03What makes the Ladder Day: Overhand version different?
Ten Strict — Ladder Day: Overhand is the ladder day: overhand 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
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