Everyday Barbell — Technique Day
Deliberately light. Squat and press for three slow sets of five at RPE 5-6 through the fullest range you own, then a light paused row and a single-side carry. Recovery that still counts as training. ~32 min.
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 | Barbell Squat Three seconds down, pause a beat at the bottom, stand smoothly. Chase depth and position here — this is the only day that asks for it. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 02 | Standing Military Press Full lockout overhead with the biceps beside the ears. If the bar stops short of that, the load is heavier than this day allows. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 03 | Bent Over Barbell Row Pause the bar on the ribs for a full second each rep. Light enough that the torso never moves from start to finish. 2 × 8 · rest 1:15 | 2 | 8 | 1:15 |
| 04 | Suitcase Carry One side loaded, shoulders level, no lean. Switch hands each round so both sides get equal work. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Nothing here progresses — the ceiling is RPE 6 on this day in all eight weeks. Three-second descent, a visible pause in the bottom position, controlled ascent; if tempo cannot be held, cut the load 10% mid-session. Any lift whose full range is unavailable today drops to the empty bar for the rest of the week. The single-side carry wants a heavy dumbbell, kettlebell or one-side-loaded bar — without those, carry plates two-handed. If the clock forces a choice, cut the carry, never the tempo work. Equipment swaps. No dumbbells: Suitcase Carry -> a one-handed carry with a loaded backpack, water jug or bag. 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 Everyday Barbell — Technique Day template?
Nothing here progresses — the ceiling is RPE 6 on this day in all eight weeks. 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 Everyday Barbell — Technique Day, and how long does it take?
Everyday Barbell — Technique Day runs 4 movements and about 10 working sets, roughly 32 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 Technique Day version different?
Everyday Barbell — Technique Day is the technique day 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