Minimalist Full Body B
Hinge + vertical-press full-body day. Deadlift, overhead press, lat pulldown, leg press, curls, triceps pushdown. ~6 movements, ~55 min. Balances Day A so every pattern and major muscle is trained twice a week.
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 Deadlift Neutral spine, bar over mid-foot, lats engaged. Push the floor away; lock out with the glutes. Reset each rep from a dead stop. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Standing Military Press Brace the trunk, squeeze the glutes, press in a straight line past the forehead. No layback — the hips don't lead the bar. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Wide-Grip Lat Pulldown Drive the elbows down and back, chest tall. Pull to the upper chest; control the bar back up to a full stretch. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Leg Press Feet shoulder-width, knees track over toes. Lower to ~90 degrees without the lower back rounding off the pad. Don't lock out hard. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 05 | Dumbbell Bicep Curl Elbows pinned at the sides, full stretch at the bottom. No swing — the biceps move the weight, not the shoulders. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Triceps Pushdown - Rope Attachment Upper arms locked to the torso, spread the rope at the bottom and hold for a beat. Control the eccentric. 3 × 14 · rest 1 min | 3 | 14 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Deadlift first while you are freshest — reset each rep from a dead stop, no touch-and-go, and stop the set if the lower back rounds. Overhead press before the pulldown so the shoulders are fresh for the heavier vertical push; a seated dumbbell press is a fine substitute. Pull-ups may replace the lat pulldown for users who have them; a hack squat or goblet squat may replace the leg press. Superset the curl with the triceps pushdown to save time without compromising the deadlift or press.
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 B template?
Deadlift first while you are freshest — reset each rep from a dead stop, no touch-and-go, and stop the set if the lower back rounds. 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 B, and how long does it take?
Minimalist Full Body B runs 6 movements and about 18 working sets, roughly 78 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