Both Days Count A — Split Squat & Incline
Dumbbell full-body day led by the split squat and a stretch-biased incline press. Six movements — split squat, incline press, stiff-legged deadlift, one-arm row, lateral raise, curl. ~60 min, no barbell.
Estimated session
- Movements 6
- 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 | Split Squat with Dumbbells Rear foot elevated on a low step or flat behind you. Front shin vertical-ish, torso tall. Reps listed are per leg. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Incline Dumbbell Press Bench at 30-45°. Lower until you feel the chest stretch, elbows ~45° from the torso. No bench — press overhead instead, see notes. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Stiff-Legged Dumbbell Deadlift Knees softly bent and fixed. Push the hips back, dumbbells tracking the thighs. Stop where the hamstrings run out, not where the floor is. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | One-Arm Dumbbell Row Brace the free hand and knee on a chair, stair or sofa arm. Flat back, elbow driven back and up. Reps listed are per side. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Side Lateral Raise Lead with the elbows, stop at shoulder height, lower slowly. 3 × 14 · rest 1 min | 3 | 14 | 1 min |
| 06 | Dumbbell Bicep Curl Upper arms pinned to the torso. Full extension at the bottom. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the order as written — split squat first, while coordination is freshest. Set load from the log, not a guess: take the next dumbbell pair only when every set hit the top of its rep range at 1-2 reps in reserve. Rest fully; no supersets. No bench: Incline Dumbbell Press -> Dumbbell Shoulder Press at 65% of the incline load. Stall variants, entered at 85% of the prior load: Split Squat -> Dumbbell Squat; Incline Press -> Dumbbell Floor Press; Stiff-Legged Deadlift -> Kettlebell One-Legged Deadlift; One-Arm Row -> Inverted Row.
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 Both Days Count A — Split Squat & Incline template?
Run the order as written — split squat first, while coordination is freshest. 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 Both Days Count A — Split Squat & Incline, and how long does it take?
Both Days Count A — Split Squat & Incline runs 6 movements and about 18 working sets, roughly 69 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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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