Full-Body B
Deadlift-anchored full-body day. Conventional deadlift, overhead press, pulldown or chin-up, goblet squat, biceps curl, and triceps pushdown. ~6 exercises, ~50 min. Pairs with Full-Body A for 2× / week frequency.
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 Deadlift Brace, hinge, pull the slack out before lifting. Drive the floor away. Reset between reps for technique focus. 2 warm-up sets first 3 × 5 · rest 3:30 | 3 | 5 | 3:30 |
| 02 | Standing Military Press Brace the core, glutes squeezed. Press the bar in a vertical line. No leg drive (this isn't a push press). 2 warm-up sets first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Wide-Grip Lat Pulldown Initiate from the lats — pull the bar to the upper chest. Mid-back squeeze at the bottom; control the bar back up under tension. If you're working toward unweighted pull-ups, sub them in here. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Goblet Squat Hold the kettlebell at chest height. Squat between the elbows. Keep the torso upright. Lighter quad volume to balance against the deadlift emphasis. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Dumbbell Bicep Curl Elbows pinned at the sides. No swinging. Squeeze hard at the top, control all the way down to a straight arm. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 06 | Triceps Pushdown - Rope Attachment Elbows at the ribs. Spread the rope at lockout for a full triceps contraction. Control the eccentric. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep the listed order — deadlift first while fresh sets the day's load, then press, pull, and lighter accessories as fatigue builds; no supersetting the compounds. Set deadlift and press loads to hit the reps at the listed RPE with a brace and clean lockout, not a grind. The vertical pulldown swaps cleanly to chin-ups or band-assisted pull-ups as a strength goal — match the rep range, not the load. Drive arm isolations close to failure; they carry the only direct arm volume in this rotation.
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 B template?
Keep the listed order — deadlift first while fresh sets the day's load, then press, pull, and lighter accessories as fatigue builds; no supersetting the compounds. 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 B, and how long does it take?
Full-Body B runs 6 movements and about 17 working sets, roughly 76 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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