Steady Burn — Full Body B
Hinge + overhead press full-body day. Stiff-leg deadlift, standing press, neutral-grip row, plié squat, an upright-row/triceps superset and dead bugs. ~45 min, 7 movements.
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 | Stiff-Legged Dumbbell Deadlift Soft knees, hips back, flat back. 3s lowering — the stretch is the point. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Standing Dumbbell Press Ribs down, glutes tight. Press to full lockout with the biceps by the ears. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bent Over Two-Dumbbell Row With Palms In Palms facing in the whole set. Drive the elbows back along the ribs. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Plie Dumbbell Squat Wide stance, toes turned out, one dumbbell held between the legs. Full depth. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Standing Dumbbell Upright Row Elbows lead and stay above the wrists. Stop at chest height, not the chin. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 06 | Standing Dumbbell Triceps Extension One dumbbell, both hands. Upper arms stay locked beside the head. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 07 | Dead Bug Reps are per side. Low back stays flat on the floor the entire set. 3 × 10 · rest 45s | 3 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Hinge first while the lower back is fresh. On the stiff-legged deadlift the load is capped by hamstring stretch, not strength — push the hips back until you feel the stretch, stop there, never round the back to chase depth. Press strictly overhead with ribs down; an arching low back means the load is too heavy. Superset the upright row with the overhead triceps extension, resting only after the pair. If shoulders are cranky, sub a lateral raise for the upright row at matched 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.
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 B template?
Hinge first while the lower back is fresh. 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 B, and how long does it take?
Steady Burn — Full Body B runs 7 movements and about 21 working sets, roughly 68 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 B version different?
Steady Burn — Full Body B is the full body b 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