Bar & Ballast — Day B (Weighted Dip + Lower)
Vertical-press lead on the weighted parallel-bar dip, backed by feet-elevated push-ups, then the loaded lunge rung and a floor hamstring curl. Parallel bars and a loadable belt, vest or pack required.
Estimated session
- Movements 5
- 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 | Parallel Bar Dip Priority lift. Dip belt, vest or a pack hung from the waist. Torso a few degrees forward, elbows tracking back, lower until the upper arm breaks parallel and no further. Two feeder sets at bodyweight, then the week's added load. 2 warm-up sets first 5 × 5 · rest 3 min | 5 | 5 | 3 min |
| 02 | Push-Ups With Feet Elevated Back-off pressing volume at a fixed leverage — feet on a chair, bench or step of a height you keep constant all ten weeks. Hands slightly wider than the shoulders, chest to the floor, full lockout. Add the pack on your back only if the rung is being advanced; otherwise hold it. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 03 | Bodyweight Reverse Lunge Lower-body leverage rung. Rung 1 bodyweight, rung 2 wearing the loaded pack, rung 3 pack plus the rear foot on a low step, rung 4 pack plus the front foot on a plate or book so the back knee travels below the front heel. Advance a rung only when three sets of eight are clean per leg. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Floor Glute-Ham Raise Posterior anchor. Brace the heels under a sofa, a loaded bar or a doorway lip. Lower under control as far as you can hold the hips extended, then push off the floor with the hands only as much as you need to return. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 05 | Hollow Body Hold Lower back glued to the floor for every second of the hold. If it lifts, bend the knees or bring the arms to the sides and hold the shape rather than extending the position. 3 × 30s · rest 1 min | 3 | 30s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Dip first at full freshness; everything after it is accessory. Shoulder irritability at the bottom of the parallel-bar dip is the one trigger that changes this session — swap to a weighted bench dip at the same added load, pack across the lap, hands on one bench and heels on another, and hold that swap for the rest of the phase. Never cut depth to keep the plate on. Template sets are the week-three to week-five baseline; the week's coachingInstructions override set count and RPE ceiling — three sets at RPE 7 in weeks one and two, three at 6.5 in week six, five sets of three with a final set to 8.5 in weeks seven to nine. No bench for the push-up? A chair or sofa edge works — fix the height and keep it.
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 Bar & Ballast — Day B (Weighted Dip + Lower) template?
Dip first at full freshness; everything after it is accessory. 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 Bar & Ballast — Day B (Weighted Dip + Lower), and how long does it take?
Bar & Ballast — Day B (Weighted Dip + Lower) runs 5 movements and about 17 working sets, roughly 64 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 Weighted Dip + Lower version different?
Bar & Ballast — Day B (Weighted Dip + Lower) is the weighted dip + lower 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