Full-Body Five — Mixed Day
The fifth fixed session, one rep band per pattern. Romanian deadlift, split squat, chin-ups, incline press, rear-delt fly, side raises and calves — 17 sets across heavy, moderate and high-rep work. ~50 min.
Estimated session
- Movements 7
- 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 | Romanian Deadlift Moderate load, 8-10 reps. Hips travel back, bar on the legs; the stretch, not the floor, marks the bottom. 1 warm-up set first 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 02 | Split Squat with Dumbbells Rear foot on the bench, torso slightly forward. Both sets are per side; drop until the rear knee is just off the floor. 2 × 10 · rest 2 min | 2 | 10 | 2 min |
| 03 | Chin-Up Underhand, shoulder-width or narrower. Full hang at the bottom; add a belt once you can do ten clean. 3 × 8, last AMRAP · rest 2 min | 3 | 8–AMRAP | 2 min |
| 04 | Incline Dumbbell Press Bench at 30 degrees, moderate load. Stretch at the bottom, stop just short of lockout at the top. 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 05 | Cable Rear Delt Fly Latitude slot. Pulleys above head height, straight arms, no torso swing. Paired with the side raise. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | Side Lateral Raise Latitude slot. Alternate with the rear-delt fly, 60s between movements. Strict elbows, light dumbbells. 2 × 15, last AMRAP · rest 1 min | 2 | 15–AMRAP | 1 min |
| 07 | Standing Calf Raises Third and final calf exposure of the week. Full stretch, two-second pause, no bouncing out of the bottom. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run in order. The first three movements are fixed: hinge, unilateral knee, vertical pull. The closing pair — rear-delt fly and side raises — is the coach's latitude slot and may be swapped toward whichever pattern logged the lowest completion quality that week, at matched sets and reps. Working sets at 1-2 reps in reserve; isolations may finish at failure. Split squats are per side. Substitutions: no pull-up bar, a lat pulldown at matched reps; no cable stack, bent-over dumbbell raises; no calf machine, single-leg dumbbell raises off a step.
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 — Mixed Day template?
Run in order. 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 — Mixed Day, and how long does it take?
Full-Body Five — Mixed Day runs 7 movements and about 17 working sets, roughly 66 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 Mixed Day version different?
Full-Body Five — Mixed Day is the mixed 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
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