Advanced Full-Body High-Density — Day C
Deadlift-led full-body session run as four antagonist supersets — deadlift with leg extension, DB bench with cable row, seated DB press with chin-up, DB curl with dips. ~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 Deadlift Priority lift. Reset each rep; warm up fully, 3-5 working reps, no grinding. 3 warm-up sets first 3 × 5–3 · rest 3 min | 3 | 5–3 | 3 min |
| 02 | Leg Extensions Light quad-isolation antagonist between pulls, 10-15 reps, not to failure. 2 × 15–12 · rest 1 min | 2 | 15–12 | 1 min |
| 03 | Dumbbell Bench Press Flat press, 8-10 reps. Warm up before the first working set. 1 warm-up set first 2 × 10–8 · rest 1:30 | 2 | 10–8 | 1:30 |
| 04 | Seated Cable Rows Horizontal pull antagonist to the press, 8-10 reps, full stretch. 2 × 10–8 · rest 1:15 | 2 | 10–8 | 1:15 |
| 05 | Dumbbell Shoulder Press Seated vertical press, 8-10 reps, strict. 2 × 10–8 · rest 1:15 | 2 | 10–8 | 1:15 |
| 06 | Chin-Up Supinated vertical pull antagonist; load or assist to land 6-10 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 07 | Dumbbell Bicep Curl Elbow flexion, 8-12 reps. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
| 08 | Dips - Triceps Version Elbow-extension antagonist to the curl; add load, 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 lettered pair as an antagonist superset, ~90s between the two movements. Deadlift is the priority: full ~3 min rest, reset each rep, stop the set on form or bar-speed breakdown — its paired leg extension is recovery filler, never taken to failure. The B/C/D antagonist pairs share rest to compress the dose; drive RPE on the rower, presses, and pulls, treating the deadlift's partner movements as the lighter half. Load or assist chin-ups and dips to land the prescribed reps; the final dip set runs as AMRAP. Sub trap-bar pull or RDL if conventional aggravates the back, matching 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 C template?
Run each lettered pair as an antagonist superset, ~90s between the two movements. 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 C, and how long does it take?
Advanced Full-Body High-Density — Day C runs 8 movements and about 17 working sets, roughly 71 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 C version different?
Advanced Full-Body High-Density — Day C is the day c 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight