Late Start Strength B — Squat, Press & Row
Masters linear-progression day B: squat, strict overhead press, and barbell row at 3×5, capped at RPE 7-7.5. No hinge. ~45 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 execution and depth as day A — this is the week's second squat exposure, not a second maximal session. Controlled descent on every rep. Three working sets. 3 warm-up sets first 3 × 5 · rest 4 min | 3 | 5 | 4 min |
| 02 | Standing Military Press Strict, standing, no leg drive. Glutes squeezed, ribs down, press in a vertical line past the forehead. Stop the range where the ribs start to flare rather than leaning back to find lockout. Three working sets. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Bent Over Barbell Row Hinge to a supported torso angle you can hold for all five reps, pull to the lower ribs, no body english, controlled return. Three working sets. If the hinged position aggravates the low back, switch to a single-arm dumbbell row braced on a bench at the same reps per side. 1 warm-up set first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat, press, row — press before row so the pull never pre-fatigues the overhead position. Masters dosing: increments are HALVED (+2.5 kg / 5 lb squat, +1.25 kg / 2.5 lb press and row) and working sets sit at RPE 7 with the last set at 7.5 unless the week says otherwise. Press strictly with no leg drive, stopping where the ribs flare. Substitutions: no rack for the row, single-arm dumbbell row at the same reps per side; no spotter needed here, so press from the rack pins if the shoulder is stiff.
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 — Squat, Press & Row template?
Squat, press, row — press before row so the pull never pre-fatigues the overhead position. 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 — Squat, Press & Row, and how long does it take?
Late Start Strength B — Squat, Press & Row runs 3 movements and about 9 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.
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
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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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