Comeback Full-Body A — Squat
Squat-anchored return-to-lifting day. Goblet squat, dumbbell bench, one-arm row, Romanian deadlift, lateral raise, plank. ~5-6 movements, ~45 min. Reduced volume and capped RPE for a safe re-ramp after a layoff.
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 | Goblet Squat Hold the weight at chest height, squat between the elbows, upright torso. Own this pattern before barbell loading. Control the descent. 2 warm-up sets first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Dumbbell Bench Press Lower under control to a light stretch, elbows ~45° from the torso. Floor press substitutes cleanly if no bench is available. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | One-Arm Dumbbell Row Brace a hand on the bench, flat back. Pull the elbow back and up, squeeze the mid-back, control down. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Romanian Deadlift Hinge from the hips with soft knees, bar close to the legs. Deliberate eccentric to re-load the hamstrings and lower back. Go light. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Side Lateral Raise Slight forward lean, lead with the elbows, stop at shoulder height. No swinging. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 06 | Plank Straight line from heels to head, glutes squeezed, ribs down. Rebuild bracing capacity. 2 × 30s · rest 45s | 2 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Re-entry day after a layoff — open every lift at ~40-60% of pre-layoff e1RM; let load lag movement quality, do not chase old numbers. Cap working RPE at 6-7 the first two weeks (3-4 reps in reserve), then progress only when all sets land below the cap with clean tempo. Use a 2-3 s eccentric to re-load tendons. Goblet squat owns the pattern before barbell; sub barbell squat once depth and bracing are solid at matched reps. On the RDL, soft knees, flat back, load the stretch.
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 Comeback Full-Body A — Squat template?
Re-entry day after a layoff — open every lift at ~40-60% of pre-layoff e1RM; let load lag movement quality, do not chase old numbers. 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 Comeback Full-Body A — Squat, and how long does it take?
Comeback Full-Body A — Squat runs 6 movements and about 15 working sets, roughly 61 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 Squat version different?
Comeback Full-Body A — Squat is the squat 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