Reload B — Front-Loaded Squat & Overhead
Squat-led full-body day with the load carried in front. Goblet squat, single-leg glute bridge, half-kneeling dumbbell press, dead bug, plank benchmark. 5 movements, ~50 min. Dumbbells only.
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 | Goblet Squat One dumbbell held vertically at the chest. Sit between the hips, elbows inside the knees, stop above the depth where the pelvis tucks. 2 warm-up sets first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 02 | Single Leg Glute Bridge Drive through the heel, finish with the glute not the low back. Stop the lift where the ribs start to flare. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 03 | Standing Dumbbell Press Run it half-kneeling rather than standing: one knee down, ribs down, squeeze the glute of the down leg, press in a vertical line without leaning back. No leg drive, no bench. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Dead Bug Low back pinned to the floor for every rep. If it lifts, shorten the leg reach rather than counting a bad rep. 3 × 8–4 · rest 45s–1 min | 3 | 8–4 | 45s–1 min |
| 05 | Plank Elbows under shoulders, glutes on. Set one is a 30-second primer. Set two is the program's endurance benchmark: hold to the first sag and log the time — that number is what week 12 re-tests. 2 × 30s–— · rest 1 min | 2 | 30s–— | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Front-loaded squat first, press second, floor work last. Commercial swaps at matched reps and RPE: goblet squat -> front barbell squat in a rack once the goblet version is symptom-free for a full block; single-leg glute bridge -> back extensions on a hyperextension bench, hinging to a flat-back finish and never past it. Hold the dumbbell vertically against the chest, one hand cupping the top head; stop where the pelvis tucks. Press half-kneeling on the floor, ribs stacked over pelvis — no bench, standing or seated. The second plank set is the program's benchmark: it is an open hold to the first sag, logged in weeks 1 and 12 for direct comparison, and stopped at 60 seconds on every other week. Weekly coachingInstructions override these RPE targets; never exceed the week's stated cap.
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 Reload B — Front-Loaded Squat & Overhead template?
Front-loaded squat first, press second, floor work last. 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 Reload B — Front-Loaded Squat & Overhead, and how long does it take?
Reload B — Front-Loaded Squat & Overhead runs 5 movements and about 14 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
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