Advanced Full-Body High-Density — Day A
Squat-led full-body session run as four antagonist supersets — squat with RDL, bench with row, press with pulldown, curl with pushdown — so one partner recovers while the other works. ~55 min.
Estimated session
- Movements 8
- 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 | Barbell Squat Priority lift. Full warmup ramp, top sets 4-6 reps; bail on bar-speed drop. 3 warm-up sets first 3 × 6–4 · rest 1:30 | 3 | 6–4 | 1:30 |
| 02 | Romanian Deadlift Hinge antagonist to the squat. 6-8 controlled reps, straps allowed. 1 warm-up set first 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 03 | Barbell Bench Press - Medium Grip Horizontal press, 5-8 reps. Warm up before the first working set. 2 warm-up sets first 3 × 8–5 · rest 1:30 | 3 | 8–5 | 1:30 |
| 04 | Bent Over Barbell Row Horizontal pull antagonist to bench, 6-8 reps, straps allowed. 1 warm-up set first 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 05 | Dumbbell Shoulder Press Vertical press, 8-10 reps, seated and strict. 2 × 10–8 · rest 1:15 | 2 | 10–8 | 1:15 |
| 06 | Wide-Grip Lat Pulldown Vertical pull antagonist to the press, 8-10 reps. 2 × 10–8 · rest 1:15 | 2 | 10–8 | 1:15 |
| 07 | Barbell Curl Elbow flexion, 8-12 reps. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
| 08 | Triceps Pushdown Elbow extension antagonist to the curl, 8-12 reps; last set AMRAP. 2 × 12, last AMRAP · rest 1 min | 2 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run each superset group as a true antagonist pair, alternating lifts with ~90s between them so each movement nets ~3 min recovery — density comes from overlapped rest, not rushed sets. Hold RPE per the roster. Squat (group A) is the priority: give it full inter-set rest and stop the working sets when bar speed drops even if reps remain. Score DB shoulder press by per-hand load and pulldown by stack pin. The pushdown closer is AMRAP — push to RPE9.5, leave nothing. If pressing fatigue caps bench, sub close-grip bench at the same RPE; sub one-arm DB row for the barbell row, matching reps. Add load next session only when every working set hits its top rep at or below target RPE.
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 Advanced Full-Body High-Density — Day A template?
Run each superset group as a true antagonist pair, alternating lifts with ~90s between them so each movement nets ~3 min recovery — density comes from overlapped rest, not rushed sets. 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 Advanced Full-Body High-Density — Day A, and how long does it take?
Advanced Full-Body High-Density — Day A runs 8 movements and about 18 working sets, roughly 75 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 Day A version different?
Advanced Full-Body High-Density — Day A is the day a 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