Half-Hour Strength — Day B (Deadlift Lead)
Deadlift-led half-hour session. Deadlift paired with the standing press, bench paired with the barbell row, then a short core block. The only session of the week that pulls from the floor.
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 Deadlift Priority lift. Bar over mid-foot, lats set, push the floor away. Two feeders then three working fives, every rep reset from a dead stop. Never AMRAP'd or maxed in this program. 2 warm-up sets first 3 × 5 · rest 40s | 3 | 5 | 40s |
| 02 | Standing Military Press Press half of block 1 — no overlap with the pull. Squeeze glutes, ribs down, head through at lockout. Strict; no leg drive. 3 × 6 · rest 40s | 3 | 6 | 40s |
| 03 | Barbell Bench Press - Medium Grip Secondary compound, run lighter and longer than on the other two days. One feeder, then three sets of eight with a controlled touch. 1 warm-up set first 3 × 8 · rest 35s | 3 | 8 | 35s |
| 04 | Bent Over Barbell Row Accessory half of block 2 — two sets only, because the deadlift already taxed the same posterior chain. First lift cut after the plank if time runs short. Chin-ups substitute for anyone with a pull-up bar. 2 × 8 · rest 35s | 2 | 8 | 35s |
| 05 | Plank Core block. Hold a straight line from ear to heel; the set ends when the hips drop, not when the timer does. 2 × 45s · rest 30s | 2 | 45s | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Reset every deadlift rep on the floor — no touch-and-go, and stop the set the moment the back rounds. The listed rest is the gap to the paired lift, not recovery for the same movement; alternating gives each about 2:30. The deadlift is never taken to a max single, to failure or to an AMRAP anywhere in this program, including the final week. Cut order under time pressure: plank first, then the row block, never the deadlift or bench. Trap-bar or dumbbell deadlifts substitute at matched reps if the bar path irritates the back.
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 Half-Hour Strength — Day B (Deadlift Lead) template?
Reset every deadlift rep on the floor — no touch-and-go, and stop the set the moment the back rounds. 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 Half-Hour Strength — Day B (Deadlift Lead), and how long does it take?
Half-Hour Strength — Day B (Deadlift Lead) runs 5 movements and about 13 working sets, roughly 35 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 Deadlift Lead version different?
Half-Hour Strength — Day B (Deadlift Lead) is the deadlift lead 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