Both Days Count B — Step-Up & Bench
Dumbbell full-body day led by the loaded step-up and flat press. Six movements — step-up, bench press, single-leg deadlift, inverted row, shoulder press, overhead triceps extension. ~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 | Dumbbell Step Ups Box or stair at roughly knee height. Drive through the heel, lower slowly, no push off the trailing foot. Reps listed are per leg. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Dumbbell Bench Press Flat bench, elbows ~45° from the torso, full range. No bench — floor press instead, see notes. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Kettlebell One-Legged Deadlift Weight in the hand opposite the standing leg — this is the contralateral version and it overrides the same-side cue in the exercise description. Hips square, free leg extends behind as a counterweight. Reps listed are per side. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Inverted Row Bar at waist height, body straight, chest to the bar. Walk the feet in to make it easier, out to make it harder — this is how the movement progresses. Table-edge version is fine — see notes. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Dumbbell Shoulder Press Seated with back support or standing tall with ribs down. Press to full lockout without leaning back. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 06 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Torso hinged forward, upper arms locked alongside the ribs. Extend to straight, lower to a full stretch. Bench, chair or box all work. 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
Step-ups first; control the descent instead of dropping off a high box. Keep the single-leg deadlift lighter than your bilateral hinge — balance sets the ceiling, and a hand on a wall is allowed. No supersets. The Inverted Row progresses by leverage, not load: when every set clears its rep top at 1-2 reps in reserve, walk the feet OUT one step. No box: a staircase's second step. No bench: Floor Press, same load. No kettlebell: one dumbbell in the hand opposite the standing leg. No bar: a sturdy table, heels down. Stall variants at 85% of prior load: Step-Up -> Split Squat; Bench Press -> Floor Press; One-Legged Deadlift -> Stiff-Legged Deadlift; Inverted Row -> One-Arm Dumbbell 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 B — Step-Up & Bench template?
Step-ups first; control the descent instead of dropping off a high box. 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 B — Step-Up & Bench, and how long does it take?
Both Days Count B — Step-Up & Bench runs 6 movements and about 18 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 Step-Up & Bench version different?
Both Days Count B — Step-Up & Bench is the step-up & bench 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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