Late Start On-Ramp B — Hinge & Pull (Week 3)
The week's only hinge session, week 3: trap-bar deadlift as the default pattern, barbell row, assisted vertical pull, split-stance holds at 3×40 s. ~45 min, 5 moves.
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 | Trap Bar Deadlift Default hinge for this program, and the pattern the whole twelve weeks is built around. Hips back, chest up, drive the floor away. Counted eccentric on the way down, then a full reset on the floor between reps. If the floor position costs you a neutral spine, switch to Rack Pulls from pins just below the knee at the same load. 2 warm-up sets first 3 × 8 · rest 3:30 | 3 | 8 | 3:30 |
| 02 | Bent Over Barbell Row Hinge to a supported torso angle you can hold for all eight reps, pull to the lower ribs, no body english. Counted eccentric back to full extension. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Machine Assisted Chin-Up OPTIONAL EQUIPMENT — assist machine. Set enough assistance that all eight reps are clean, then remove assistance week to week rather than adding reps. Home substitution: band-assisted pull-up from the rack, or inverted row from a bar set at waist height, same sets and reps. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Bodyweight Reverse Lunge Isometric, not a rep set. Hold the bottom of the reverse lunge for the prescribed time per side, front shin vertical, torso tall. Fingertips on the rack upright for balance is fine — take them off when you can. 3 × 40s · rest 1 min | 3 | 40s | 1 min |
| 05 | Plank Ribs down, glutes on, breathe. Knees down before the low back sags. 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
Hinge first, pull second, holds last. Take the five-second eccentric on every trap-bar and row rep and set the bar down fully between reps — a technique block, not a touch-and-go block. Split-stance holds run 3×40 s per side. Substitutions, in order: cannot reach the floor with a neutral spine, run Rack Pulls from pins just below the knee at your last floor-pull load; no trap bar, straight-bar deadlift 10% lighter; no assist machine, band-assisted pull-up, then inverted row.
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 Late Start On-Ramp B — Hinge & Pull (Week 3) template?
Hinge first, pull second, holds last. 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 Late Start On-Ramp B — Hinge & Pull (Week 3), and how long does it take?
Late Start On-Ramp B — Hinge & Pull (Week 3) runs 5 movements and about 14 working sets, roughly 64 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 Week 3 version different?
Late Start On-Ramp B — Hinge & Pull (Week 3) is the week 3 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