Bodyweight Beginner — Day B
Hinge + pull focus. Glute bridge, side-lying clamshell, pull-ups (or inverted row), Side-Lying Clamshell, hollow-body hold. ~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 | Single Leg Glute Bridge Lie on back, knee bent, foot flat. Drive through the heel to lift the hips. Squeeze glutes hard at the top. Switch sides between sets. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 02 | Side-Lying Clamshell Hip stability work. Knees stacked, feet together; rotate top knee up. Don't let the hips roll back. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 03 | Pullups Use a doorway pull-up bar if you have one. If you can't do a bodyweight pull-up yet, sub the inverted row from Day A; aim to build to 5 strict reps over the 4 weeks. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 04 | Hollow Body Hold Lower back glued to the floor. Lift shoulders, arms overhead, legs straight. Banana shape. Regress by bending the knees if lower back lifts. 3 × 20s · rest 45s | 3 | 20s | 45s |
| 05 | Dead Bug Lie on back, arms straight up, knees over hips. Lower opposite arm + leg slowly without letting the lower back arch off the floor. Anti-rotation core work. 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
Bodyweight only, RPE 6-8 — chase clean movement over fatigue. On the glute bridge, drive through the heel and squeeze the glutes hard at the top rather than arching the low back; switch sides between sets. If you can't do a strict pull-up yet, sub the inverted row from Day A and build to 5 strict reps over the four weeks. Scale core holds by bending the knees if the lower back lifts. Keep the clamshell, hollow body, and dead bug strict and braced — stability, not reps.
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 B template?
Bodyweight only, RPE 6-8 — chase clean movement over fatigue. 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 B, and how long does it take?
Bodyweight Beginner — Day B runs 5 movements and about 13 working sets, roughly 38 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 B version different?
Bodyweight Beginner — Day B is the day b 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