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
Power moves (step-ups, chest pass) are velocity-capped: cut the set early if bar/limb speed visibly drops before the rep target — the rising RPE is a ceiling, not a load mandate. Step height knee-level or lower; it replaces plyos, so no hopping. RDL is the spinal-loading driver: chase the RPE ramp (8→9) with weight only while back stays neutral; hold load if form breaks rather than grinding. Farmer's carry: pick load where grip fails first, not legs. Sub explosive push-up or band press for chest pass if no med ball, same RPE.
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?
Power moves (step-ups, chest pass) are velocity-capped: cut the set early if bar/limb speed visibly drops before the rep target — the rising RPE is a ceiling, not a load mandate. 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