Advanced Full-Body High-Density — Day B
Front-squat-led full-body session run as four antagonist supersets — front squat with leg curl, incline press with DB row, overhead press with pull-up, hammer curl with close-grip bench. ~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 | Front Barbell Squat Priority lift. Upright torso; warm up fully, top sets 4-6 reps. 3 warm-up sets first 3 × 6–4 · rest 1:30 | 3 | 6–4 | 1:30 |
| 02 | Lying Leg Curls Knee-flexion antagonist to the squat, 8-12 reps, controlled. 2 × 12–10 · rest 1:15 | 2 | 12–10 | 1:15 |
| 03 | Incline Dumbbell Press Incline press, 8-10 reps. Warm up before working sets. 1 warm-up set first 2 × 10–8 · rest 1:30 | 2 | 10–8 | 1:30 |
| 04 | One-Arm Dumbbell Row Single-arm horizontal pull antagonist, 8-10 reps per side. 2 × 10–8 · rest 1:15 | 2 | 10–8 | 1:15 |
| 05 | Standing Military Press Strict vertical press, 5-8 reps, no leg drive. 1 warm-up set first 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 06 | Pullups Vertical pull antagonist; add load or assist to land 6-10 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 07 | Hammer Curls Elbow flexion, 8-12 reps. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
| 08 | Close-Grip Barbell Bench Press Triceps-biased press antagonist to the curl, 8-10 reps; last set AMRAP. 2 × 10, last AMRAP · rest 1 min | 2 | 10–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run each supersetGroup as antagonist pairs, ~90s between the two lifts so each movement gets ~3 min before its next set. Front squat is the anchor: give it full rest, hold an upright torso, and stop the set when the bar drifts forward rather than grinding. Autoregulate the top set — if RPE7.5 lands above 6 reps, add load next week; if the RPE9 set drops below target reps, hold load. On Close-Grip Bench the final set is AMRAP, so leave it fresh. Sub goblet squat or assisted/loaded pull-ups to hold the prescribed reps and 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 B template?
Run each supersetGroup as antagonist pairs, ~90s between the two lifts so each movement gets ~3 min before its next set. 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 B, and how long does it take?
Advanced Full-Body High-Density — Day B runs 8 movements and about 17 working sets, roughly 68 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 B version different?
Advanced Full-Body High-Density — Day B is the day b 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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