Novice LP — Day A
Heavy 5×5 squat + bench + deadlift triad. Three sets of 5 reps on the three primary compounds with linear progression — add weight every session. ~45 min, 3 lifts. The Starting Strength archetype.
Estimated session
- Movements 3
- 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 unrack. Squat to parallel — hips below the top of the knees. Drive through mid-foot, knees track over toes. 3 working sets. 3 warm-up sets first 3 × 5 · rest 4 min | 3 | 5 | 4 min |
| 02 | Barbell Bench Press - Medium Grip Tight setup, full ROM. Pause at the chest, drive up. 3 working sets. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Barbell Deadlift Brace, hinge, pull slack out. Drive floor away. Reset between reps for technique focus. One heavy working set — deadlift fatigue caps weekly volume. 3 warm-up sets first 1 × 5 · rest 4 min | 1 | 5 | 4 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Drive load off the rep target, not RPE — novices can't rate effort accurately yet, so the listed RPEs are coarse guides. If all three working sets hit 5 clean reps, add weight next session: 2.5-5 kg on squat and deadlift, 1.25-2.5 kg on bench. Bank technique on every warm-up rep. Deadlift is one heavy working set on purpose — its fatigue cost caps weekly volume, so don't add sets, and reset the bar fully between reps. On 2-3 straight misses, drop the weight 10% and re-climb.
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 Novice LP — Day A template?
Drive load off the rep target, not RPE — novices can't rate effort accurately yet, so the listed RPEs are coarse guides. 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 Novice LP — Day A, and how long does it take?
Novice LP — Day A runs 3 movements and about 7 working sets, roughly 64 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 Day A version different?
Novice LP — Day A is the day a 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
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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