Full-Body Five — Moderate Day
The 8-12 rep rotation. Leg press, Romanian deadlift, incline dumbbell press, wide-grip pulldown, standing press, side raises and a direct arm pair — 19 working sets at one to two reps in reserve. ~75 min.
Estimated session
- Movements 8
- 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 Feet shoulder-width, mid-platform. Lower until the hips just begin to tuck, then press — depth before plates. 1 warm-up set first 2 × 12–10 · rest 2 min | 2 | 12–10 | 2 min |
| 02 | Romanian Deadlift Bar close to the legs, knees fixed. The bottom is where the hamstrings stop lengthening, not where the plates reach the floor. 1 warm-up set first 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 03 | Incline Dumbbell Press Bench at 30 degrees. Lower until you feel the upper chest stretch, pause a beat there, then press. 1 warm-up set first 3 × 12–8 · rest 1:30 | 3 | 12–8 | 1:30 |
| 04 | Wide-Grip Lat Pulldown Let the shoulder blade rise fully at the top before pulling. Bar to the collarbone, elbows down and back. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 05 | Standing Military Press Strict — ribs down, no leg drive. Two sets only; the vertical press is a supporting pattern on this day. 2 × 10–8 · rest 1:30 | 2 | 10–8 | 1:30 |
| 06 | Side Lateral Raise Slight forward tilt, elbows leading. Light enough that the last three reps still look like the first three. 2 × 15–12 · rest 1 min | 2 | 15–12 | 1 min |
| 07 | Standing Dumbbell Triceps Extension Elbows pinned and pointing forward. Full stretch behind the head; the long head is trained at length or not at all. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
| 08 | Dumbbell Bicep Curl Paired with the overhead extension — alternate the two with 60s between. Elbows still, no torso swing to start the rep. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Compound-first order; the closing arm pair is the only superset. This is the only day where load moves — every other session holds weight and changes reps or sets — so the increment decision is made here, from this session's log alone. Working sets at 1-2 reps in reserve; the last side-raise set may reach failure. Substitutions: no leg press, a hack squat or heel-elevated dumbbell squat; no pulldown, weighted chin-ups. Score the leg press by plate count and the pulldown by stack pin so deltas are real.
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 — Moderate Day template?
Compound-first order; the closing arm pair is the only superset. 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 — Moderate Day, and how long does it take?
Full-Body Five — Moderate Day runs 8 movements and about 19 working sets, roughly 74 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 Moderate Day version different?
Full-Body Five — Moderate Day is the moderate 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight