Minimalist Full Body B — 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 B — every exercise with its working sets, rep or RPE target, and rest.
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

02Who · when · how

When to reach for this template

Deadlift is the load anchor: dead-stop reps, no touch-and-go; cap the top set at RPE8 and end it early if bar speed drops or the lumbar rounds rather than grinding. Hold deadlift e1RM flat within a week. Subs: seated DB press for the military press at ~same RPE; pull-ups for the pulldown (drop to AMRAP if bodyweight exceeds the prescribed reps); hack or goblet squat for the leg press at matched RPE. Curl and pushdown may be paired back-to-back to save rest without bleeding into the heavy work. Equipment swaps. No machines: Leg Press -> a dumbbell goblet squat or a weighted walking lunge. No cable stack: Triceps Pushdown - Rope Attachment -> a band pushdown anchored overhead; Wide-Grip Lat Pulldown -> a band lat pulldown anchored overhead, or chin-ups if you have a bar. No dumbbells: Dumbbell Bicep Curl -> a band curl, or a curl on a loaded backpack handle. 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 B template?

Deadlift is the load anchor: dead-stop reps, no touch-and-go; cap the top set at RPE8 and end it early if bar speed drops or the lumbar rounds rather than grinding. 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.

06The method