Bodyweight Beginner — Day A
Push + squat focus, no equipment needed. Push-ups, BW squat (or goblet squat), inverted rows, plank. Foundational pattern exposure. ~30 min, 5 movements.
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 | Pushups Hands shoulder-width, elbows ~45° from torso (not flared). Lower to a light chest touch. Drive up. Regress to knee push-ups if you can't hit 5 strict reps; progress to decline push-ups when you can do 15+ at RPE 7. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 02 | Bodyweight Walking Lunge Long stride, drop the back knee toward the floor. Drive through the front heel. Alternate legs. Sub plain BW squats if space is limited. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 03 | Inverted Row Use a sturdy table edge or low bar. Body straight from heels to head. Pull chest to bar. Higher feet position = harder; flat on floor = easiest. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 04 | Plank Hold a straight line from heels to head. Glutes squeezed. 3 × 30s · rest 45s | 3 | 30s | 45s |
| 05 | Bird Dog Quadruped position. Reach opposite arm + leg, hold 1 s. Brace the core; don't let the hips rotate. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
No equipment needed — this is about owning the patterns, not grinding to failure. Keep effort at RPE 6-8; stop a couple reps short so form stays clean rep to rep. Scale by changing the variant, not adding weight: knee push-ups if you can't hit 5 strict, decline push-ups once 15+ feel easy; raise or lower the feet on inverted rows to match the target effort. Sub bodyweight squats for lunges when space is tight, and brace the core on planks and bird dogs — don't let the hips sag.
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 Bodyweight Beginner — Day A template?
No equipment needed — this is about owning the patterns, not grinding to failure. 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 Bodyweight Beginner — Day A, and how long does it take?
Bodyweight Beginner — Day A runs 5 movements and about 14 working sets, roughly 40 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 A version different?
Bodyweight Beginner — Day A is the day a 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