Hold the Line B
The second holding session. Bodyweight squat, incline push-up, superman, inverted row, plank, suitcase carry — same three-pair shape as Hold the Line A, with a different pick in three of the six patterns.
Estimated session
- Movements 6
- 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 | Bodyweight Squat Sit back, knees tracking out, chest up, full depth if your hips allow. Slow the descent to three seconds before you ever add reps. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 02 | Incline Push-Up Hands on a counter, sofa arm or stair. Lower the surface to make it harder; with dumbbells and a bench, this slot becomes a Dumbbell Bench Press at 80-85% of your previous press load. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Superman Lift chest, arms and legs together and hold two seconds at the top. This is the hinge slot — with a dumbbell it becomes a Romanian deadlift at 80-85% of your previous hinge load. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 04 | Inverted Row Underhand grip today. Waist-height bar, Smith bar or a sturdy table edge; walk the feet out to add difficulty, in to remove it. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Plank Same brace as session A. End the set when the hips drop, not when the clock does. 2 × 45s · rest 30s | 2 | 45s | 30s |
| 06 | Suitcase Carry One side loaded, shoulders level. Set 1 left hand, set 2 right hand. A backpack by the top handle or a full water jug substitutes cleanly for the dumbbell. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Same three-pair structure as session A, two rounds per pair. Loaded track — run each swap at 80-85% of that pattern's load from your last program's final week, capped at RPE 6-7 and never past 3 reps in reserve: Bodyweight Squat -> Dumbbell Squat, Incline Push-Up -> Dumbbell Bench Press, Superman -> dumbbell Romanian deadlift, Inverted Row -> One-Arm Dumbbell Row. The incline press needs a counter, sofa arm or stair — higher hands, easier set. No dumbbell for the carry: a loaded backpack or water jug.
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 Hold the Line B template?
Same three-pair structure as session A, two rounds per pair. 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 Hold the Line B, and how long does it take?
Hold the Line B runs 6 movements and about 12 working sets, roughly 39 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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