Minimalist Full Body A
Squat + horizontal-press full-body day. Barbell squat, bench press, bent-over row, RDL, lateral raises, hanging leg raise. ~6 movements, ~55 min. Higher per-set volume than a 3-day so two weekly sessions still hit every pattern.
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 | 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
When to reach for this template
Compound-first, full rest, no supersets through the row — pattern quality and load are the point on a two-day week. The barbell squat anchors the day off the two feeder warmups; set working load from those, not a cold set. On the RDL, load the hamstring stretch with soft knees and a flat back, lighter than the squat. Dumbbells may replace the barbell bench and row at matched reps; a lat pulldown may replace the row if no bar is free. Superset the lateral raise with the leg raise to save time.
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 Minimalist Full Body A template?
Compound-first, full rest, no supersets through the row — pattern quality and load are the point on a two-day week. 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.
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