First Weights Day A
The squat-led half of the two-day rotation. Dumbbell squat, dumbbell Romanian deadlift, floor press, supported one-arm row, dead bug — five movements, straight sets, no supersets, full rest.
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 Squat Dumbbells at your sides, feet shoulder width, toes slightly out. Sit between the feet, chest tall, heels planted — go as deep as the lower back stays flat. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 02 | Stiff-Legged Dumbbell Deadlift Knees softly bent and held there. Hips back, dumbbells down the thighs until the hamstrings stretch, then stand tall. Stop the rep the moment the back wants to round. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 03 | Dumbbell Floor Press On the floor, knees bent, elbows roughly 45 degrees from the ribs. Lower until the upper arms touch the floor, pause a beat, press up — the floor sets your depth. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 04 | One-Arm Dumbbell Row Knee-and-hand supported version — same-side hand and knee on a chair seat, sofa arm or bench, back flat. Dumbbell to the hip pocket. 10 reps per side, both sides before you rest. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 05 | Dead Bug Lower back flat into the floor and kept there. Extend the opposite arm and leg slowly, return, switch. If the back lifts, shorten the reach. 8 slow reps per side. 2 × 8 · rest 45s | 2 | 8 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the five movements in order with full rest — no supersets. Pick each dumbbell on set one: five more reps available means too light. On the row, brace hand and same-side knee on the support, elbow to the hip pocket. Equipment swaps. No bench for the row: a sofa arm, chair seat or second stair at hip height. Prefer a goblet hold: squat holding one dumbbell at the chest, same effort. No dumbbells: bodyweight squat, hinge to a wall, knee pushups, table-edge row. Match the RPE, not the implement.
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 First Weights Day A template?
Run the five movements in order with full rest — no supersets. 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 First Weights Day A, and how long does it take?
First Weights Day A runs 5 movements and about 10 working sets, roughly 39 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
Proposal — add weight