Full-Body Five — High-Rep Day
The 15-20 rep rotation, run on machines and cables with short rest. Leg press, leg curl, incline press, pulldown, rear-delt fly, side raises, a direct arm pair and calves — 19 light sets. ~70 min.
Estimated session
- Movements 9
- 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 | Leg Press Half the moderate day's load. Continuous tempo, no lockout rest — the burn is the intended signal. 3 × 20–15 · rest 1 min | 3 | 20–15 | 1 min |
| 02 | Lying Leg Curls Hips flat on the pad. Squeeze at the top, control the return; no hip-hinging to move the stack. 2 × 18, last AMRAP · rest 1 min | 2 | 18–AMRAP | 1 min |
| 03 | Incline Dumbbell Press Much lighter than the moderate day. Keep the dumbbells moving; stop short of the lockout to hold tension. 2 × 18–15 · rest 1 min | 2 | 18–15 | 1 min |
| 04 | Wide-Grip Lat Pulldown Full stretch overhead each rep. Pull with the elbows; do not lean back to bail out the last few reps. 2 × 18–15 · rest 1 min | 2 | 18–15 | 1 min |
| 05 | Cable Rear Delt Fly Pulleys above head height, arms nearly straight. Slow out, slow back — the rear delt does not respond to momentum. 2 × 20–18 · rest 45s | 2 | 20–18 | 45s |
| 06 | Side Lateral Raise Paired with the rear-delt fly — alternate the two with 45s between them. Very light, strict, no swing. 2 × 20, last AMRAP · rest 45s | 2 | 20–AMRAP | 45s |
| 07 | Triceps Pushdown - Rope Attachment Elbows pinned to the ribs, spread the rope at the bottom. Light enough that 20 reps is reachable. 2 × 20–18 · rest 45s | 2 | 20–18 | 45s |
| 08 | Dumbbell Bicep Curl Paired with the pushdown — alternate the two, 45s between. Strict elbows; the last few reps should burn, not swing. 2 × 20, last AMRAP · rest 45s | 2 | 20–AMRAP | 45s |
| 09 | Standing Calf Raises Two-second pause in the stretched position on every rep. Finish the session here and leave. 2 × 20–18 · rest 45s | 2 | 20–18 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Short rest is the point — 45-60s throughout, and it is what makes light loads feel heavy. Every working set goes to 0-1 reps in reserve; stop the moment form degrades rather than grinding. Run in order; the delt pair and the arm pair are supersets. Substitutions at matched effort: no leg press, heel-elevated dumbbell squat or walking lunge at 20 reps; no leg-curl machine of any kind, a dumbbell or slider curl; no calf machine, single-leg raises off a step; no cable stack, bent-over dumbbell raises and kickbacks.
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 — High-Rep Day template?
Short rest is the point — 45-60s throughout, and it is what makes light loads feel heavy. 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 — High-Rep Day, and how long does it take?
Full-Body Five — High-Rep Day runs 9 movements and about 19 working sets, roughly 69 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 High-Rep Day version different?
Full-Body Five — High-Rep Day is the high-rep 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
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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