DB Home — Day B
OHP + hinge + vertical pull DB beginner day. Seated DB press, DB RDL, DB pullover or rear flye, bicep curl, hanging leg raise. ~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 | Seated Dumbbell Press Press straight up, slight pause overhead. Lower under control. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 02 | Stiff-Legged Dumbbell Deadlift Hinge at the hips with soft knees. DBs travel close to legs. Stretch hamstrings deep. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Reverse Flyes Slight forward bend, soft elbows. Lift DBs out to sides using rear delts. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 04 | Dumbbell Bicep Curl Elbows pinned. No swinging. Squeeze at top. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Hanging Leg Raise Lift legs to parallel. Pause briefly. No swinging. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Per-hand DB load should land each set at the listed RPE for the rep target. Treat the RDL as hinge practice — load from hamstring stretch, not lumbar flexion; keep it conservative until the pattern grooves. Double-progression: when all working sets hit top-rep at ≤RPE8, add the smallest DB increment next session, else repeat the load and add reps first. Run in order, full rest, no supersets. Sub a DB pullover for reverse flyes, and bench leg raises for hanging if grip or a bar is the limiter. Equipment swaps. No pull-up bar: Hanging Leg Raise -> a lying leg raise or a reverse crunch on the floor. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 B template?
Per-hand DB load should land each set at the listed RPE for the rep target. 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 B, and how long does it take?
DB Home — Day B runs 5 movements and about 15 working sets, roughly 52 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?
DB Home — 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