Full-Body Five — Heavy Day
The heavy rotation of the five-day week. Squat, bench, barbell row, deadlift and standing calf raise in the 5-8 rep band — 13 working sets, the week's only floor-pulling exposure. ~70 min.
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 | Barbell Squat Priority lift of the day. Ramp to the working load, then three sets in the 5-6 band; stop the set on a speed drop, not on a missed rep. 2 warm-up sets first 3 × 6–5 · rest 3 min | 3 | 6–5 | 3 min |
| 02 | Barbell Bench Press - Medium Grip Touch the chest under control, no bounce. Same load across the three working sets; the last one should feel like two reps are left. 2 warm-up sets first 3 × 6–5 · rest 2:30 | 3 | 6–5 | 2:30 |
| 03 | Bent Over Barbell Row Torso near-parallel and held there. Pull to the lower ribs; straps are fine, a swinging torso is not. 1 warm-up set first 3 × 8–6 · rest 2 min | 3 | 8–6 | 2 min |
| 04 | Barbell Deadlift The only floor pull of the week. Two working sets of five, reset each rep from a dead stop. Do not chase a top single here. A trap-bar pull substitutes at matched RPE. 2 warm-up sets first 2 × 5 · rest 3 min | 2 | 5 | 3 min |
| 05 | Standing Calf Raises Full stretch at the bottom, two-second pause; the bottom position is the reason this movement is here. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Strict compound-first order, full rest, no supersets — nothing may compete with the heavy work. Working sets sit at 2 reps in reserve (RPE 8); stop any set when bar speed visibly drops, even with reps left. The deadlift is the week's single floor exposure — never add sets to it, never move it to another day. Substitutions at matched RPE: no calf machine, use a leg-press calf press or a loaded raise off a step. Log top-set load and reps on squat, bench and row.
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 Five — Heavy Day template?
Strict compound-first order, full rest, no supersets — nothing may compete with the heavy work. 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 Five — Heavy Day, and how long does it take?
Full-Body Five — Heavy Day runs 5 movements and about 13 working sets, roughly 72 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 Heavy Day version different?
Full-Body Five — Heavy Day is the heavy 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