Masters Full Body A — Squat & Press
Masters full-body day: leg press, machine bench, seated cable row, low-velocity step-up power, calf raise, dead bug. Machine-led, joint- friendly, RPE-anchored. ~50 min, 6 exercises.
Estimated session
- Movements 6
- 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 | Leg Press Medium foot stance, full ROM, no lockout. Bone + leg-strength driver. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Machine Bench Press Seat set so handles align mid-chest. Drive through, control return. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Seated Cable Rows Tall chest, pull to lower ribs, squeeze mid-back, control the return. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Dumbbell Step Ups Low-velocity power — brisk drive up, control down, stop when speed drops. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 05 | Standing Calf Raises Full stretch + full squeeze. Calf strength supports balance + fall prevention. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 06 | Dead Bug Ribs down, low back flat. Slow opposite arm/leg, no lumbar arch. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Machine-led day — push to the listed RPE with full ROM and a controlled return. Leg press: medium foot stance, no lockout. Machine bench: seat set so handles sit mid-chest. Step-ups are low-velocity power: drive up briskly, control the descent, end the set the instant drive-speed drops — extra reps train fatigue, not power; box at or below knee height. Progress +1 stack pin / +5 lb lower, +2.5 lb upper only when all sets hit reps below target RPE; else repeat. Sub goblet squat for leg press, same reps/RPE, expect a far lighter load (single DB caps below stack).
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 Masters Full Body A — Squat & Press template?
Machine-led day — push to the listed RPE with full ROM and a controlled return. 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 Masters Full Body A — Squat & Press, and how long does it take?
Masters Full Body A — Squat & Press runs 6 movements and about 16 working sets, roughly 60 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 Squat & Press version different?
Masters Full Body A — Squat & Press is the squat & press 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