First Weights Day B
The single-leg half of the two-day rotation. Step-up, single-leg glute bridge, standing shoulder press, two-point row, side bridge — five movements, straight sets, one side at a time.
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 Step Ups Dumbbells at your sides, one foot flat on a stair at knee height or lower. Drive through the whole front foot, stand tall, step down under control. 10 reps per side. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 02 | Single Leg Glute Bridge One heel planted, other knee to the chest. Hips up to a straight line, squeeze, lower slowly. If the hips unlevel, stop the set. 10 reps per side; add a dumbbell on the hip once bodyweight is easy. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 03 | Dumbbell Shoulder Press Standing, feet hip width, dumbbells at shoulder height, palms forward. Ribs down and glutes squeezed so the back does not arch. Press to straight arms, lower to the shoulders. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 04 | One-Arm Dumbbell Row Two-point version, no support under the torso. Feet staggered, hips back until the chest is near parallel, free hand on the front thigh. Lighter than Day A by design. 10 reps per side. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 05 | Side Bridge On the forearm, knees or feet stacked, hips lifted into a straight line. Start from the knees if the hips sag from the feet. Hold each side, then rest. 2 × 20s · rest 45s | 2 | 20s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Finish all reps on one side before the other on the step-up, bridge and row — that is the session's point, not an ordering accident. Step height should let you stand without pushing off the trailing foot. Equipment swaps. No box: the second stair, or a chair braced against a wall. No dumbbells for the press: a loaded backpack at the chest. For the pull: a table-edge row, hands under a sturdy table, feet walked out to set the difficulty. Otherwise bodyweight step-ups and unloaded bridges. 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 B template?
Finish all reps on one side before the other on the step-up, bridge and row — that is the session's point, not an ordering accident. 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 B, and how long does it take?
First Weights Day B runs 5 movements and about 10 working sets, roughly 37 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