First Gym — Day B
Machine OHP + hack squat + cable row + leg extension + cable crunch. Counterpart to Day A; covers vertical press, secondary squat, and horizontal pull. ~40 min, 5 exercises.
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 | Machine Shoulder Military Press Adjust seat so handles align with chin level. Press straight up; control return. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Hack Squat Foot placement medium-width. Lower deep — hips below knees. Drive up. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Seated Cable Rows Upright torso, slight forward lean. Pull to lower sternum, mid-back squeeze. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Leg Extensions Slow tempo, pause 1 s at top. No bouncing. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Cable Crunch Kneel, hold rope behind head. Crunch down toward thighs. Squeeze abs hard. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Machine-based and beginner-friendly — focus on learning to push close to the listed RPE with clean form, not on balance. Set seat and pad positions first so paths match the cues (handles at chin on the shoulder press). Hack squat is the secondary squat because it's easier to learn than a back squat — keep depth honest, no quarter reps. Set loads conservatively early and add weight only once all sets land below target RPE. Keep the order; full ROM and a controlled return on every machine.
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 First Gym — Day B template?
Machine-based and beginner-friendly — focus on learning to push close to the listed RPE with clean form, not on balance. 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 First Gym — Day B, and how long does it take?
First Gym — Day B runs 5 movements and about 15 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 Day B version different?
First Gym — Day B is the day b 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