Still Building — Full Body A
The quad and horizontal-press day. Leg press, chest press, stiff-legged deadlift, seated row, laterals, hammer curls and a dead bug — about twenty-two hard sets, none of them to failure.
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 | Leg Press Feet mid-platform, knees tracking over the toes. Stop the descent where the low back still stays against the pad. No machine: Dumbbell Squat. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 02 | Leverage Chest Press Seat set so the handles start level with mid-chest, shoulder blades pinned. No machine: Incline Dumbbell Press at 30 degrees, same reps. 1 warm-up set first 4 × 12–10 · rest 1:45 | 4 | 12–10 | 1:45 |
| 03 | Stiff-Legged Dumbbell Deadlift Knees softly bent and fixed, bells close to the shins. The bottom is where the hamstrings stop lengthening, not where the floor is. 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 04 | Seated Cable Rows Chest tall, pull to the navel, let the shoulder blade travel forward at the front. No cable stack: One-Arm Dumbbell Row, same reps per side. 4 × 12–10 · rest 1:45 | 4 | 12–10 | 1:45 |
| 05 | Side Lateral Raise Light bells, elbows leading, stop at shoulder height. If the traps take over, cut the load rather than the reps. 3 × 15–12 · rest 1:15 | 3 | 15–12 | 1:15 |
| 06 | Cable Hammer Curls - Rope Attachment Elbows pinned at the ribs, neutral grip on the rope. No cable stack: Hammer Curls with dumbbells, same reps. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 07 | Dead Bug Ribs down and low back flat on the floor the whole time. Slow the limb out, slower back. Reps are per side. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Written order, full rest, no supersets — the two hardest slots come first while you are fresh. Working sets stop at 2-3 reps in reserve; nothing here is ever taken to failure, including the last set. Two movements a week carry a four-second lowering phase — the week's note names them, and the slow set counts as a working set, not an extra. Light variant, when a week's note calls for it: same movements and order, 2 working sets each, RPE 6-6.5, no adds. Swaps, same effort and reps: leg press -> Dumbbell Squat; chest press -> Incline Dumbbell Press; cable row -> One-Arm Dumbbell Row; rope curl -> Hammer Curls.
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 Still Building — Full Body A template?
Written order, full rest, no supersets — the two hardest slots come first while you are 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 Still Building — Full Body A, and how long does it take?
Still Building — Full Body A runs 7 movements and about 22 working sets, roughly 84 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?
Still Building — 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