Keep What You Built — Full-Body Density
Light, quick, paired-set full-body day. Step-ups, floor press, one-arm row, a carry and a dead bug at moderate effort — movement quality and work rate, not a third lower session.
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 | Dumbbell Step Ups Bench, box or stair at a height that puts the front thigh roughly parallel. Drive through the heel, no push-off from the trailing foot. Ten reps per leg, light dumbbells. 3 × 10 · rest 30s | 3 | 10 | 30s |
| 02 | Dumbbell Floor Press On the floor, elbows touch down and pause a beat before pressing. Lighter than the bench press on the upper day — this is a movement dose, not a hard set. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 03 | One-Arm Dumbbell Row Knee and hand on the bench, back flat, elbow to the hip. Twelve reps per side, controlled — no jerking the dumbbell up. 3 × 12 · rest 30s | 3 | 12 | 30s |
| 04 | Dead Bug Low back flat on the floor throughout. Extend the opposite arm and leg slowly, exhale on the reach. Count reps per side. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Suitcase Carry Finisher. One dumbbell, shoulders level, no lean toward the loaded side. Forty seconds per side, then switch without setting the dumbbell down if you can. 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
Two pairs, then the carry. Group 1 alternates step-up and floor press; group 2 alternates one-arm row and dead bug. Keep to the listed rests — work rate is the point, so pick loads you could do three more reps with. This day's final accessory working set is rung one on the removal list. Nothing here sits on the double-progression ladder — reps stay as written all ten weeks and load only ever comes down. Step-ups need an elevated platform — flat bench, box or stair — at a height leaving the front thigh roughly parallel. No bench for the one-arm row: brace the free hand on a chair rail.
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 Keep What You Built — Full-Body Density template?
Two pairs, then the carry. 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 Keep What You Built — Full-Body Density, and how long does it take?
Keep What You Built — Full-Body Density runs 5 movements and about 14 working sets, roughly 40 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 Full-Body Density version different?
Keep What You Built — Full-Body Density is the full-body density 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