Bar & Ballast — Day D (Press Volume + Lower)
The unloaded day. Pressing volume by leverage rather than by weight, the second lunge rung, a floor hamstring curl and hanging core. Nothing here chases a heavy single — it feeds the three loaded lifts.
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 | Single-Arm Push-Up Leverage-rung press. Start hands-elevated on a bench or counter with a wide foot base and most of the weight on the working arm, and only move down toward floor level when every set is clean on both sides. Hips square, no rotation — a rotated rep is a failed rep. 3 × 5 · rest 2 min | 3 | 5 | 2 min |
| 02 | Bench Dips Triceps volume without the belt. Hands on the bench edge just outside the hips, legs extended forward, elbows travelling straight back. Descend until the upper arm is parallel and press back to a soft lockout. Stop if the front of the shoulder pinches. 3 × 15 · rest 1:15 | 3 | 15 | 1:15 |
| 03 | Bodyweight Walking Lunge Second lunge rung of the week, stepping forward rather than back. Run it one rung behind Day B's reverse lunge, at the same pack load — bodyweight, then the loaded pack, then a longer stride with deeper knee travel (the walking substitute for Day B's rear-foot elevation), then pack plus a deficit under the front foot. Reps are per leg. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Floor Glute-Ham Raise Second hamstring exposure of the week, one set lighter than Day B. Heels braced, hips locked in extension, eccentric as slow as you can hold it. Hands on the floor to catch and assist the return. 2 × 6 · rest 1:30 | 2 | 6 | 1:30 |
| 05 | Hanging Leg Raise Strict and slow. Grip is already fresh on this day, so use it — pause one second at the top and lower over three. Bend the knees to reduce the lever before you reduce reps. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the one-arm push-up as a rung, not a rep count: hands elevated and staggered first, then floor level with a wide base, then feet closer. Advance only when both sides finish every set clean. Bench dips are the joint-friendlier press here — elbows back not flared, heels on the floor, pack across the lap only once three sets of fifteen are easy. If the shoulders are cranky from Day B, shorten bench dip depth rather than skipping the day. The walking lunge sits one rung behind Day B's reverse lunge and uses the same pack load; its rung three is a longer stride rather than a rear-foot elevation, because you cannot elevate the rear foot while walking.
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 D (Press Volume + Lower) template?
Run the one-arm push-up as a rung, not a rep count: hands elevated and staggered first, then floor level with a wide base, then feet closer. 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 D (Press Volume + Lower), and how long does it take?
Bar & Ballast — Day D (Press Volume + Lower) runs 5 movements and about 14 working sets, roughly 49 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 Press Volume + Lower version different?
Bar & Ballast — Day D (Press Volume + Lower) is the press volume + 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