Novice LP — Day B
Squat + overhead press + barbell row triad. Three sets of 5 reps on the three lifts. Pairs with Day A — squat hit every session for the novice frequency benefit. ~45 min, 3 lifts.
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 Same execution as Day A. 3 working sets — beginners benefit from high squat frequency. 3 warm-up sets first 3 × 5 · rest 4 min | 3 | 5 | 4 min |
| 02 | Standing Military Press Brace core, glutes squeezed. Press in vertical line. No leg drive. OHP progresses slowest of all the lifts — be patient with microloading. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Bent Over Barbell Row Hinge, neutral spine, pull bar to lower ribs. Mid-back squeeze. Adds horizontal pull to balance bench from Day A. 1 warm-up set first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat repeats from Day A on purpose — the 3×/week frequency is the point, so run identical depth and execution even though it's the third squat of the week. Pick load off the rep target, not RPE; novices can't self-rate effort reliably yet. Add 2.5-5 kg lower / 1.25-2.5 kg upper per session while sets stay clean. OHP progresses slowest, so microload it and be patient. Press strictly with no leg drive; pull rows to the lower ribs with no body english. Reset 10% after 2-3 consecutive failures.
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 B template?
Squat repeats from Day A on purpose — the 3×/week frequency is the point, so run identical depth and execution even though it's the third squat of the 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 Novice LP — Day B, and how long does it take?
Novice LP — Day B runs 3 movements and about 9 working sets, roughly 63 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 B version different?
Novice LP — Day B is the day b 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
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