Power for Bone Density Day
Power-output + heavy strength session. Step-ups (modulated jumps), heavy RDL, farmer's carry, med-ball chest pass, calf raise. ~60 min.
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 | Dumbbell Step Ups Power-output, 4 sets explosive. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 02 | Romanian Deadlift Heavy hinge — bone-density driver. 1 warm-up set first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 03 | Farmers Walk Heavy carries — grip + trunk + posture. 3 × 1:00 · rest 1:30 | 3 | 1:00 | 1:30 |
| 04 | Chest Push single response Med-ball chest pass — upper power. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 05 | Standing Calf Raises Calf strength — fall prevention. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
On the power moves, speed is the point: drive step-ups and the med-ball pass explosively and end the set the moment speed drops — reps past that train fatigue, not power. Keep step-up height knee-level or lower to protect the joint; the modulated jump replaces plyos, so don't add hopping. The heavy RDL is the bone-density driver — load it meaningfully but never round the back. Carry the farmer's walk heavy enough that grip is the limiter. Sub an explosive push-up or band press if no med ball.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Power for Bone Density Day template?
On the power moves, speed is the point: drive step-ups and the med-ball pass explosively and end the set the moment speed drops — reps past that train fatigue, not power. 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 Power for Bone Density Day, and how long does it take?
Power for Bone Density Day runs 5 movements and about 16 working sets, roughly 58 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.
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Aleks · Coach
Proposal — add weight