Double KB — Armor Building Complex Strength
The Armor Building Complex built as its three logged lifts — double clean, double press, double front squat — run as one chain, then renegade rows. Dense double-bell strength and size in a minimal-equipment session.
Estimated session
- Movements 4
- 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 | Double Kettlebell Alternating Hang Clean ABC link 1 — 2 cleans to open each round. Same pair across all three complex lifts. 2 warm-up sets first 5 × 2 · rest 2 min | 5 | 2 | 2 min |
| 02 | Two-Arm Kettlebell Military Press ABC link 2 — 1 strict press per round; the limiter, keep it clean. 5 × 1 · rest 2 min | 5 | 1 | 2 min |
| 03 | Front Squats With Two Kettlebells ABC link 3 — 3 front squats to close each round, then rest. 5 × 3 · rest 2:30 | 5 | 3 | 2:30 |
| 04 | Alternating Renegade Row Anti-rotation upper-back finisher; reps per side. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Exercises 0-2 are ONE complex, not three stations: clean the pair, press once, then 3 front squats, and repeat that chain for the listed rounds (ABC 2-1-3 ratio) — the per-exercise sets mirror the same rounds, so keep load identical across all three and rest only between rounds. Pick a pair you can press strict for the whole complex; the press is the limiter. If a round drops below the rep ratio at target RPE, end the session there rather than grinding. Single-bell sub: run the chain one arm at a time. Renegade rows finish the upper back.
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 Double KB — Armor Building Complex Strength template?
Exercises 0-2 are ONE complex, not three stations: clean the pair, press once, then 3 front squats, and repeat that chain for the listed rounds (ABC 2-1-3 ratio) — the per-exercise sets mirror the same rounds, so keep load identical across all three and rest only between rounds. 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 Double KB — Armor Building Complex Strength, and how long does it take?
Double KB — Armor Building Complex Strength runs 4 movements and about 18 working sets, roughly 64 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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
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