Own Your Weight — Day A: Press & Squat
Press-and-squat day, no gym. Push-ups, tempo bodyweight squats, inverted rows, glute bridges, plank. Four working sets on the press — the day's main strength driver. ~35 min, 5 movements.
Estimated session
- Movements 5
- 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 | Pushups Hands under the shoulders, elbows ~45° from the torso. Chest to within a fist of the floor every rep. Incline on a counter if you can't hit 5 clean floor reps. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 02 | Bodyweight Squat Three seconds down, one-second pause at the bottom, normal speed up. The tempo is the load — do not rush it to finish the set. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 03 | Inverted Row Under a sturdy table edge or a low bar. Straight line heels to head, chest to the edge. Feet further forward is harder; no table available means Supermans instead. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Butt Lift Bridge Drive through the heels, squeeze at the top for one full second. Ribs down — the range comes from the hips, not the lower back. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 05 | Plank Straight line heels to head, glutes squeezed. Stop the set when the hips start to sag, not when the clock runs out. 3 × 30s · rest 45s | 3 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Load is set by rung, not weight: advance one rung when every working set clears the top of the rep range at ≤RPE 7 — incline → floor → decline or narrow-hand push-up; feet-under-hips → feet-forward → feet-elevated inverted row — then reset to the bottom of the range. Inverted rows need a bar or a solid table edge; if the user has neither, substitute Supermans with a two-second squeeze at matched RPE and treat the pull as under-stimulated for the week. Press first, always.
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 Own Your Weight — Day A: Press & Squat template?
Load is set by rung, not weight: advance one rung when every working set clears the top of the rep range at ≤RPE 7 — incline → floor → decline or narrow-hand push-up; feet-under-hips → feet-forward → feet-elevated inverted row — then reset to the bottom of the range. 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 Own Your Weight — Day A: Press & Squat, and how long does it take?
Own Your Weight — Day A: Press & Squat runs 5 movements and about 16 working sets, roughly 48 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight