Still Building — Full Body B
The hinge and vertical-pull day. Hip thrust, lat pulldown, split squat, shoulder press, leg curl, overhead triceps, calves and a plank — hips and lats first, arms and trunk last.
Estimated session
- Movements 8
- 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 | Machine Hip Thrust Lap pad low across the hips, chin tucked, finish with the torso parallel to the floor. No machine: Butt Lift Bridge, dumbbell across the hips. 1 warm-up set first 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 02 | Wide-Grip Lat Pulldown Grip just outside the shoulders, ribs down, pull the elbows to the ribs. No stack: assisted Chin-Up, or One-Arm Dumbbell Row for 12 a side. 1 warm-up set first 4 × 12–10 · rest 1:45 | 4 | 12–10 | 1:45 |
| 03 | Split Squat with Dumbbells Rear foot on the bench or flat on the floor if the hip prefers it. Sit into the front hip; the rear knee travels down, not back. Per side. 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 04 | Dumbbell Shoulder Press Seated with the bench upright, ribs down, press without leaning back. Stop the descent where the shoulder stays comfortable. 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 05 | Seated Leg Curl Pad above the heels, hips stay down. No machine: Single Leg Glute Bridge for 12 a side, or a light Stiff-Legged Dumbbell Deadlift. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 06 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated on the bench, torso hinged forward, upper arms locked beside the ribs. Only the forearm moves. Light load, strict elbows. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 07 | Standing Dumbbell Calf Raise Balls of the feet on a step or plate for the full stretch; flat on the floor is fine if you have neither. Pause at the top and at the bottom. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 08 | Plank Elbows under the shoulders, glutes on, ribs down. End the set when the hips start to sag, not when the clock says so. 2 × 40s · rest 1 min | 2 | 40s | 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. Hips and lats are trained fresh because they carry the session; arms, calves and trunk are deliberately last. Every working set stops with 2-3 reps left — no failure sets, and no reaching for one more on the split squat. Two movements a week carry a four-second lowering phase, named in that week's note. 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: hip thrust -> Butt Lift Bridge, dumbbell across the hips; pulldown -> assisted Chin-Up or One-Arm Dumbbell Row; leg curl -> Single Leg Glute Bridge.
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 B template?
Written order, full rest, no supersets. 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 B, and how long does it take?
Still Building — Full Body B runs 8 movements and about 24 working sets, roughly 89 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?
Still Building — 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight