Quick Full-Body
30-min full-body day. Squat, push-up, row, plank. Time-constrained workout that still hits all patterns.
Estimated session
- Movements 4
- 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 3 working sets at RPE 8. 1 warm-up set first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Pushups Density push-ups, RPE 9 final set. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 03 | Inverted Row Body straight, pull chest to bar. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 04 | Plank Straight line, 45s holds. 3 × 45s · rest 45s | 3 | 45s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat first: ramp the top working set to RPE9 — if the prior RPE8 set cleared >8 reps, add ~2.5 kg, else hold load. Superset push-ups with inverted rows (antagonist, no rest competition) to fit the 30-min cap; push the RPE8→9 progression set-to-set. If push-ups stall below 12 reps, sub knee push-ups; sub goblet squat (DB ~half the barbell load) or ring/TRX rows at matched RPE. Plank is RPE-by-duration: extend the 45s holds 5–10s when the final set lands under RPE9, hold load otherwise.
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 Quick Full-Body template?
Squat first: ramp the top working set to RPE9 — if the prior RPE8 set cleared >8 reps, add ~2.5 kg, else hold load. 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 Quick Full-Body, and how long does it take?
Quick Full-Body runs 4 movements and about 12 working sets, roughly 44 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