Masters Full Body C — Power & Balance
Masters full-body day: low-velocity box squat power, incline DB press, one-arm DB row, seated leg curl, calf raise, bird dog. Power + balance emphasis, 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 | Box Squat Low-velocity power — controlled to box, brief pause, fast drive up. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 02 | Incline Dumbbell Press Unilateral balance — match both arms, control to chest, no bounce. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | One-Arm Dumbbell Row Flat back, pull to hip, no torso twist. Weaker side sets the load. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Seated Leg Curl Hamstring strength. Pause at full flexion, control the eccentric. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Standing Dumbbell Calf Raise Full stretch + squeeze. Ankle strength for balance + fall prevention. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 06 | Bird Dog Contralateral reach, slow, no hip or lumbar rotation. Trunk stability. 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
Power + balance day. Box squat is low-velocity power: controlled descent to a pain-free box, brief pause, drive up as fast as form allows — end the set when concentric speed visibly drops, even with reps left. Incline DB press and one-arm row are unilateral — match reps/tempo both sides; the weaker side sets the load. Bird dog slow, no hip/lumbar rotation. Progress +5 lb lower / +2.5 lb per-hand upper only when all sets hit target reps below RPE; else repeat. Sub goblet squat if no box.
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 C — Power & Balance template?
Power + balance day. 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 C — Power & Balance, and how long does it take?
Masters Full Body C — Power & Balance 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 Power & Balance version different?
Masters Full Body C — Power & Balance is the power & balance 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