Steady Burn — Full Body A
Squat + floor press full-body day. Dumbbell squat, floor press, bent-over row, reverse lunge, a lateral-raise/curl superset and plank. ~45 min, 7 movements, no bench needed.
Estimated session
- Movements 7
- 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 Squat Dumbbells at your sides. Sit down between the heels, chest tall, full depth. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Dumbbell Floor Press Lower until the triceps touch the floor, pause, then press. No bounce off the floor. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bent Over Two-Dumbbell Row Hinge to about 45°, flat back. Pull the elbows past the ribs, lower under control. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Dumbbell Rear Lunge Reps are per leg. Step back, front shin vertical, back knee straight down. Both feet stay flat on the floor. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | Side Lateral Raise Lead with the elbows, stop level with the shoulders. Light weight, strict form. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 06 | Alternate Hammer Curl Neutral grip throughout. No swing — the torso stays still. 3 × 10 · rest 45s | 3 | 10 | 45s |
| 07 | Plank Straight line heels to head, glutes and abs squeezed. Stop when the hips sag. 3 × 30s · rest 45s | 3 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Compound-first ordering: squat, floor press, row, then reverse lunge. Pick loads you can finish every set with at the listed RPE — in a deficit, rep quality outranks load. On the floor press stop when the upper arms touch the floor and pause before pressing; that pause replaces the bench's range of motion. Step back into the reverse lunge, torso upright, back knee straight down. Run the lateral raise and hammer curl back to back, resting only after the pair. If dumbbell jumps are large, add reps before weight.
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 Steady Burn — Full Body A template?
Compound-first ordering: squat, floor press, row, then reverse lunge. 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 Steady Burn — Full Body A, and how long does it take?
Steady Burn — Full Body A runs 7 movements and about 21 working sets, roughly 64 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 Full Body A version different?
Steady Burn — Full Body A is the full body a 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
Proposal — add weight