Late Start Strength B (Light) — Squat, Press & Row
The mandated light day off day B: squat, overhead press, and row at 3×5 and 90% of the week's working load, RPE 6. ~35 min, 3 lifts.
Estimated session
- Movements 3
- 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 Same depth and execution as the heavy day at 90% of the load. Three working sets, full rest, nothing forced. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Standing Military Press 90% of the heavy day's press load. Strict, no leg drive, stop where the ribs flare. Three working sets. 1 warm-up set first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | Bent Over Barbell Row 90% of the heavy day's row load. Supported torso angle you can hold for all five reps, pull to the lower ribs, no body english. Three working sets. Single-arm dumbbell row is the substitution if the hinged position bothers the low back. 1 warm-up set first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Take it light even when you feel strong. Load every lift at 90% of this week's working weight and cap all sets at RPE 6 — if a set reaches RPE 7, the light load was set too high, so drop it and finish the session. Press strictly and row to the lower ribs exactly as on the heavy day; technique is the reason the movements stay in. Warmups are short because the load is submaximal. Do not treat this session's load as the number the next increment builds on.
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 Strength B (Light) — Squat, Press & Row template?
Take it light even when you feel strong. 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 Strength B (Light) — Squat, Press & Row, and how long does it take?
Late Start Strength B (Light) — Squat, Press & Row runs 3 movements and about 9 working sets, roughly 52 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