Own Your Weight — Day C: Full-Body Leverage
Full-body leverage day, no gym. Decline push-ups, inverted rows, high-rep paused squats, a narrow-hand push-up backoff, then hollow holds with crunches. The week's hardest pressing angle. ~35 min, 6 movements.
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 | Decline Push-Up Feet on a stair or sofa arm, six inches is plenty. Same elbow path as a floor push-up — chest to the floor, no flaring. 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 02 | Inverted Row Second pulling exposure of the week. Pause one second with the chest at the edge on every rep; no table means Supermans instead. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bodyweight Squat Higher reps than Day A with a one-second bottom pause. This is work capacity, not a strength set — keep breathing through it. 3 × 15 · rest 1:15 | 3 | 15 | 1:15 |
| 04 | Push-Ups - Close Triceps Position Hands inside shoulder width, flat on the floor. Elbows tight to the ribs. Backoff volume, stop two reps shy of failure. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 05 | Hollow Body Hold Lower back pressed flat into the floor. Bend the knees to make it easier; straighten arms overhead to make it harder. 3 × 20s · rest 45s | 3 | 20s | 45s |
| 06 | Crunches Short range, slow. Ribs toward the hips rather than chin toward the knees. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Feet elevate on a stair or sofa arm — six inches changes the leverage enough. With no stable elevation, run the narrow-hand push-ups as the day's primary press and add one set. Otherwise they stay a backoff, not a second hard press: hold RPE 8 and stop two reps shy of failure. Rows need a low bar or a solid table edge; with neither, substitute Supermans and treat the pull as under-stimulated. Never let rest on the paused squats fall under 60 seconds — pause quality decays fast.
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 C: Full-Body Leverage template?
Feet elevate on a stair or sofa arm — six inches changes the leverage enough. 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 C: Full-Body Leverage, and how long does it take?
Own Your Weight — Day C: Full-Body Leverage runs 6 movements and about 16 working sets, roughly 51 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
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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
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