Minimalist Full Body A — Workout Template

01The 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.

Minimalist Full Body A — every exercise with its working sets, rep or RPE target, and rest.
Order	Exercise	Sets	Target	Rest
01	Barbell Squat Brace before unracking. Hips below the top of the knees. Drive through mid-foot; if depth or bracing breaks down, cut the load. 2 warm-up sets first 4 × 8 · rest 3 min	4	8	3 min
02	Barbell Bench Press - Medium Grip Shoulder blades retracted, feet planted. Lower under control to a light touch on the chest, then drive up. 1 warm-up set first 3 × 8 · rest 2:30	3	8	2:30
03	Bent Over Barbell Row Hinge at the hips, neutral spine, pull the bar to the lower ribs. Mid-back squeeze at the top, control down. 1 warm-up set first 3 × 10 · rest 2 min	3	10	2 min
04	Romanian Deadlift Hinge from the hips with soft knees, bar close to the legs. Stretch the hamstrings deep, drive the floor away. 3 × 10 · rest 2 min	3	10	2 min
05	Side Lateral Raise Lead with the elbows, slight forward lean. Stop at shoulder height; no swinging. 3 × 14 · rest 1 min	3	14	1 min
06	Hanging Leg Raise Posterior pelvic tilt to start the rep — curl the pelvis up, don't just swing the legs. Control the descent. 3 × 12 · rest 1 min	3	12	1 min

The coach sets the loads and moves them up — these are the schemes

02Who · when · how

When to reach for this template

Two-day week, so the compounds (squat, bench, row, RDL) carry the volume — set working load from the two squat feeders and from last session's logged weights, not a cold guess. Across the working sets, if the top set lands ≤ target RPE with reps in hand, add load next session; if it overshoots, hold. RDL stays a hip hinge lighter than the squat — chase hamstring stretch, not floor contact. Dumbbells sub for barbell bench/row at matched reps (drop ~10% total load per the per-hand handicap); lat pulldown subs for the row if no bar is free. Pair the lateral raise with the leg raise. Equipment swaps. No pull-up bar: Hanging Leg Raise -> a lying leg raise or a reverse crunch on the floor. No dumbbells: Side Lateral Raise -> a band lateral raise. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

03The fit

Programs that use this template

This session is scheduled across a week and progressed over the mesocycle in the programs below.

04Keep exploring

Related templates

More sessions in General Fitness — same shelf, ready to add to your week.

05FAQ

Common questions

The facts most people check before they drop this session into a week.

01When should I use the Minimalist Full Body A template?

Two-day week, so the compounds (squat, bench, row, RDL) carry the volume — set working load from the two squat feeders and from last session's logged weights, not a cold guess. 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 Minimalist Full Body A, and how long does it take?

Minimalist Full Body A runs 6 movements and about 19 working sets, roughly 85 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.

06The method