Late Start On-Ramp C — Squat & Overhead (Week 1)
Second squat exposure of the week plus strict overhead press, inverted row, and calf isometrics at 3×20 s. Week 1 of the on-ramp. ~45 min, 5 movements.
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 Second squat of the week, same execution and same counted eccentric as day A. Run it at the SAME load as day A unless the weekly instructions say otherwise — this is exposure, not a second heavy session. 2 warm-up sets first 3 × 8 · rest 3 min | 3 | 8 | 3 min |
| 02 | Standing Military Press Strict, standing, no leg drive. Squeeze glutes, brace, press in a vertical line past the forehead. Stop the range where the ribs flare — that is your ceiling for now and it will move. Week 1 only: two technique sets, not three. 1 warm-up set first 2 × 8 · rest 2:30 | 2 | 8 | 2:30 |
| 03 | Inverted Row Bar set in the rack at about waist height. Scale by walking the feet in (easier) or out (harder) rather than by changing reps. Body straight, chest to the bar, shoulder blades retracted at the top. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Standing Barbell Calf Raise Isometric Achilles loading, second dose of the week, and a BILATERAL hold — the prescribed time is the whole set, not per side. Rise to the top of the range and HOLD. Same load as day A. 3 × 20s · rest 1 min | 3 | 20s | 1 min |
| 05 | Plank Ribs down, glutes on, breathe through the hold. Knees down before the low back sags. 2 × 30s · rest 1 min | 2 | 30s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat first, press second, row and holds last. Take the four-second eccentric on squat and press. Stop the press where the ribs start to flare and press only through that range — never lean back to find lockout. The calf hold is bilateral, 3×20 s, the week's second Achilles dose at day A's load. Substitutions: no rack-mounted bar for the inverted row, use a band- or machine-assisted chin-up at the same sets and reps; no barbell for calf holds, use matched dumbbells.
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 C — Squat & Overhead (Week 1) template?
Squat first, press second, row and 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 C — Squat & Overhead (Week 1), and how long does it take?
Late Start On-Ramp C — Squat & Overhead (Week 1) runs 5 movements and about 13 working sets, roughly 56 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 1 version different?
Late Start On-Ramp C — Squat & Overhead (Week 1) is the week 1 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
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