Full-Body Five — Technique Day
The light barbell rotation. Squat, bench, row, standing press and back extensions at three reps in reserve with a paused eccentric — 14 easy working sets that still count. ~55 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 Three seconds down, one-second pause in the hole, stand normally. Load by the RPE target, not by a percentage of the heavy day. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 02 | Barbell Bench Press - Medium Grip Paused on the chest, no bounce, elbows tracked the same way every rep. Bar speed off the chest should look identical set to set. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bent Over Barbell Row Torso angle held for the whole set. Pause the bar on the ribs for a count before lowering it under control. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Standing Military Press Strict, ribs down, bar finishing over the mid-foot. Pause at the forehead on the way down. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Hyperextensions Back Extensions Round up from the bottom and extend one vertebra at a time. Bodyweight first; add a plate to the chest only if 15 reps feel trivial. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Every set stops at 3 reps in reserve — RPE 7, no autoregulating upward. The one exception is the week-8 retest, where the week instruction governs squat, bench and row: normal tempo, one ramped top set per lift at 1 rep in reserve. Otherwise three-second lowering and a one-second pause at the deepest position on squat, bench and press; if a rep misses full range, that lift drops to the empty bar. Run in order. No hyperextension bench: a light Romanian deadlift at 15 reps, never a floor pull.
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 — Technique Day template?
Every set stops at 3 reps in reserve — RPE 7, no autoregulating upward. 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 — Technique Day, and how long does it take?
Full-Body Five — Technique Day runs 5 movements and about 14 working sets, roughly 53 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 Technique Day version different?
Full-Body Five — Technique Day is the technique 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