Masters Full Body B — Hinge & Pull
Masters full-body day: Romanian deadlift, lat pulldown, machine shoulder press, goblet squat, loaded suitcase carry, Pallof press. Hinge + pull focus, 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 | Romanian Deadlift Hips back, flat back, stop short of rounding. Spinal-loading bone driver. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 02 | Wide-Grip Lat Pulldown Initiate from lats, bar to upper chest, controlled return. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 03 | Machine Shoulder Military Press Seat set so handles start at shoulder height. Press without shrugging. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Goblet Squat Heels down, elbows inside knees, depth that stays pain-free. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Suitcase Carry One DB, walk tall, no lean. Grip + trunk + posture for daily carrying. 3 × 40s · rest 1:15 | 3 | 40s | 1:15 |
| 06 | Pallof Press Resist rotation, press straight out, brace before each rep. 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
Hinge + pull day; RDL is the priority lift — cap it the moment spinal position degrades rather than chasing the rep. Run the carry as the trunk/grip limiter, not a conditioning piece: pick load where posture fails before legs, equal time per hand. Progress +5 lb lower / +2.5 lb upper / +1 pin only when every working set hits target reps at or below its RPE; else hold load. Subs: seated row for pulldown, front-loaded DB squat for goblet, half-kneeling press for the machine — match the prior RPE, not load.
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 B — Hinge & Pull template?
Hinge + pull day; RDL is the priority lift — cap it the moment spinal position degrades rather than chasing the rep. 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 B — Hinge & Pull, and how long does it take?
Masters Full Body B — Hinge & Pull runs 6 movements and about 17 working sets, roughly 63 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 Hinge & Pull version different?
Masters Full Body B — Hinge & Pull is the hinge & pull 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