Run Base Lift A — Squat + Press
Full-body lift day for runners. Back squat and bench press as the strength anchors, then split squat, calf and anti-rotation work chosen for ankle, knee and hip tolerance under weekly running.
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 | Barbell Squat 3 working sets of 5-8. Double progression: add load only when all sets clear 8 reps at or below the week's target RPE. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Barbell Bench Press - Medium Grip 3 working sets of 5-8, same double-progression rule. +2.5 kg per step when the range is cleared. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Split Squat with Dumbbells 2 sets of 8-10 per leg. Rear foot on a bench or low box. No dumbbells or no elevation surface — substitute Bodyweight Walking Lunge for the same reps, or Barbell Lunge at ~30% of squat load. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 04 | Standing Dumbbell Calf Raise 3 sets of 12-15 with a 1 s pause at the top and a slow stretch at the bottom. Substitute Standing Barbell Calf Raise, or a standing calf-raise machine if your gym has one, at matched reps. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Plank 2 holds of 40-60 s. Ribs down, glutes squeezed, no sagging. In a commercial gym, a cable Pallof Press for 10 reps per side is the upgrade. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: squat first while fresh, then bench, then single-leg and calf work — never reverse it to save time. Squat and bench run straight sets with full rest; split squat, calf raise and plank may pair as a circuit if time is short. Substitutions: with no dumbbells or no rear-foot elevation, use Bodyweight Walking Lunge at matched reps or Barbell Lunge at ~30% of squat load. For calves use Standing Barbell Calf Raise at split-squat load, or a calf machine. In a commercial gym a cable Pallof Press replaces the plank. Equipment swaps. No dumbbells: Split Squat with Dumbbells -> a bodyweight Bulgarian split squat, slowing the lowering to 3 s; Standing Dumbbell Calf Raise -> a single-leg bodyweight calf raise off a stair edge. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Run Base Lift A — Squat + Press template?
Order is fixed: squat first while fresh, then bench, then single-leg and calf work — never reverse it to save time. 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 Run Base Lift A — Squat + Press, and how long does it take?
Run Base Lift A — Squat + Press runs 5 movements and about 13 working sets, roughly 57 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Squat + Press version different?
Run Base Lift A — Squat + Press is the squat + press cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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
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