Full-Body A
Squat-anchored full-body day. Barbell squat, bench press, bent-over row, RDL for hamstring exposure, lateral raises, and plank. ~6 exercises, ~50 min. Hits all 6 movement patterns with conservative volume.
Estimated session
- Movements 6
- 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 Brace before unracking. Squat to parallel — hips below the top of the knees. Drive through mid-foot. Form first; weight follows. 2 warm-up sets first 3 × 8 · rest 3 min | 3 | 8 | 3 min |
| 02 | Barbell Bench Press - Medium Grip Shoulder blades retracted, feet planted. Lower under control to a light touch on the chest. Drive up. 2 warm-up sets first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Bent Over Barbell Row Hinge at the hips, neutral spine, pull the bar to the lower ribs. Mid-back squeeze at the top, control down. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Romanian Deadlift Hinge from the hips with soft knees. Bar travels close to the legs. Stretch the hamstrings deep, drive the floor away. 2 × 10 · rest 2 min | 2 | 10 | 2 min |
| 05 | Side Lateral Raise Lead with the elbows, slight forward lean. Stop at shoulder height. No swinging. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Plank Hold a straight line from heels to head. Glutes squeezed, ribs down. Breathe through the hold. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The barbell squat anchors the day with your freshest energy and longest rest — set working load off the two feeder warmups, not a cold first set. Run movements in order, full rest, no supersets; pattern quality beats squeezing volume. On the RDL, load the hamstring stretch with soft knees and a flat back, going lighter than the squat. Squat depth means hips below the top of the knees; if depth or bracing breaks down, cut load. Dumbbells may replace the barbell bench and row at matched reps.
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 Full-Body A template?
The barbell squat anchors the day with your freshest energy and longest rest — set working load off the two feeder warmups, not a cold first set. 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 Full-Body A, and how long does it take?
Full-Body A runs 6 movements and about 16 working sets, roughly 75 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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