DB Home — Day A
Push + squat + horizontal pull DB beginner day. DB bench, goblet squat, one-arm row, lateral raise, plank. ~40 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 | Dumbbell Bench Press Lower under control, drive up. Keep elbows ~45° from torso. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 02 | Goblet Squat Hold DB at chest. Squat between elbows, upright torso. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | One-Arm Dumbbell Row Brace one hand on bench. Pull elbow back and up. Squeeze at top. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Side Lateral Raise Slight forward lean, lead with elbows. Stop at shoulder height. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Plank Straight line from heels to head. Glutes squeezed. 3 × 30s · rest 45s | 3 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Pick fixed dumbbells you can own for all working reps at the listed RPE, leaving 2-3 reps in reserve early — technique outranks load. Run the movements in order; no supersets, full rest. On the goblet squat, sit between the elbows with an upright torso so depth isn't capped by the dumbbell. Brace a hand on the bench for the one-arm row and keep the back flat. If a fixed-DB jump is too big, add reps before weight. Sub floor presses if no bench is available.
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 DB Home — Day A template?
Pick fixed dumbbells you can own for all working reps at the listed RPE, leaving 2-3 reps in reserve early — technique outranks load. 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 DB Home — Day A, and how long does it take?
DB Home — Day A runs 5 movements and about 15 working sets, roughly 50 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?
DB Home — 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