Still Building — Full Body C
The balanced day, with the week's arm and rear-delt volume. Dumbbell squat, incline press, one-arm row, single-leg bridge, rear-delt fly, incline curl, overhead triceps and calves.
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 | Dumbbell Squat Bells at the sides, chest tall, sit between the hips. Depth is whatever you can own with a neutral spine — do not chase the floor. 1 warm-up set first 4 × 12–10 · rest 2 min | 4 | 12–10 | 2 min |
| 02 | Incline Dumbbell Press Bench at 30 degrees. Lower until the bells are level with the chest and the upper pec is stretched, then press. Elbows about 45 from the torso. 1 warm-up set first 4 × 12–10 · rest 1:45 | 4 | 12–10 | 1:45 |
| 03 | One-Arm Dumbbell Row Hand and knee on the bench, back flat. Let the bell hang and stretch the lat at the bottom before pulling the elbow back and up. Per side. 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 04 | Single Leg Glute Bridge Drive through the heel, ribs down, hips level at the top. Add load by resting a dumbbell across the hip once twelve clean reps are easy. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Cable Rear Delt Fly High pulleys, arms wide and nearly straight, pull across and back. No stack: Seated Bent-Over Rear Delt Raise with light dumbbells. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 06 | Incline Dumbbell Curl Bench at 45 degrees, arms hanging behind the torso. The lengthened start is the point — do not let the elbows drift forward. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 07 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Torso hinged forward on the bench, upper arms locked beside the ribs, forearms the only thing moving. Squeeze at lockout, no elbow snapping. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 08 | Standing Dumbbell Calf Raise Balls of the feet on a step or plate; flat floor is acceptable. Pause one second at the top of every rep. 3 × 15–12 · rest 1 min | 3 | 15–12 | 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. Least joint-costly of the three days by design — run it third, and spend any inserted rest day before it. All sets stop at 2-3 reps in reserve; nothing goes to failure, and the curls and flyes are light and rep-honest, not a burnout finish. 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: rear-delt fly -> Seated Bent-Over Rear Delt Raise, same reps.
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 C 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 C, and how long does it take?
Still Building — Full Body C runs 8 movements and about 26 working sets, roughly 94 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 C version different?
Still Building — Full Body C is the full body c 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