Steady Burn — Full Body C (Density)
Density day. A three-station circuit — lunge, push-up, row — for three rounds, then a loaded carry paired with side bridges. Shorter rests, moderate loads, ~40 min, 5 movements.
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 | Dumbbell Lunges Reps are per leg. Step long, drop the back knee straight down, drive off the front heel. 3 × 10 · rest 0s | 3 | 10 | 0s |
| 02 | Pushups Body in one line, elbows about 45° from the ribs. Elevate the hands if reps stall. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 03 | Bent Over Two-Dumbbell Row Flat back even when you are breathing hard. Stop the round if the spine rounds. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Suitcase Carry One dumbbell, one side per set. Shoulders level, no lean toward the weight. 3 × 40s · rest 0s | 3 | 40s | 0s |
| 05 | Side Bridge One side per set. Hips stacked and lifted; stop the moment they drop. 3 × 25s · rest 1 min | 3 | 25s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the lunge, push-up and row as one circuit: no rest between stations, 90 s after each full round, three rounds unless the week's instructions say otherwise (the deload week runs two). Load the circuit about 10-15% lighter than the same movements on Day A — the short rest, not the weight, is the stimulus. If the third round's push-ups drop below target, elevate the hands on a wall or countertop rather than cutting reps. Suitcase carry: one dumbbell, shoulders level, no lean; the set ends when the torso lists.
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 C (Density) template?
Run the lunge, push-up and row as one circuit: no rest between stations, 90 s after each full round, three rounds unless the week's instructions say otherwise (the deload week runs two). 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 C (Density), and how long does it take?
Steady Burn — Full Body C (Density) runs 5 movements and about 15 working sets, roughly 34 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 Density version different?
Steady Burn — Full Body C (Density) is the density 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight