Ten Strict — Ladder Day: Wide & High Pull
The end-of-week bar day. Scapular primer, wide-grip ladder, a short high-pull ladder for chest-to-bar range, then a band-assisted top-up. ~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 Wide hands today. If the shoulders feel gritty in the hang, narrow the grip and note it — that is information, not weakness. 2 warm-up sets first — · rest — | — | — | — |
| 02 | Pullups Overhand, about one-and-a-half shoulder widths. Chin clears the bar in front, never behind the neck. Chest stays proud, elbows drive down and out. Stop the set when the range shortens. 5 × 3 · rest 1:30 | 5 | 3 | 1:30 |
| 03 | Rocky Pull-Ups Pulldowns Pull high enough for the upper chest to meet the bar. Two clean reps beat four that stop at the chin. 2 × 2 · rest 1:30 | 2 | 2 | 1:30 |
| 04 | Band Assisted Pull-Up Finish the week with full-range reps that feel easy. Add band, not grind. Hold the top position for a beat on the last rep of each set. 2 × 5 · rest 1:15 | 2 | 5 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Lowest-volume ladder day by design — resist adding sets even if the week feels easy; the week's instructions set the count per track. Wide grip means roughly one-and-a-half shoulder widths, not as wide as you can reach, and the chin clears the bar in front — never behind the neck. High pulls want chest contact; if contact is not happening, cut one rep per set rather than shorten the range. Track A performs no lowers on this day — band-assisted reps with 20-second top holds only; eccentric lowers stay confined to ladder days 1 and 3, maximum two sessions a week. With no band, hold the top position with one foot on a chair or step for the same reps. Shoulder pinching means narrow the grip.
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: Wide & High Pull template?
Lowest-volume ladder day by design — resist adding sets even if the week feels easy; the week's instructions set the count per track. 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: Wide & High Pull, and how long does it take?
Ten Strict — Ladder Day: Wide & High Pull runs 4 movements and about 9 working sets, roughly 33 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
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