Tactical Base — Strength A (Squat / Bench / Pull)
Base Building strength session: squat, bench, and weighted pull-ups for 3×5 across the board at submaximal load, deliberately short so it coexists with conditioning. ~35-40 min.
Estimated session
- Movements 3
- 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 | Barbell Squat 3×5 at ~70-80% TM, RPE 7-8. Warm up to the working load, then hold it. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Barbell Bench Press - Medium Grip 3×5 at ~70-80% TM, RPE 7-8. 2 warm-up sets first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | Weighted Pull Ups 3×5 weighted. Sub bodyweight or band-assisted Pullups if 5 strict reps aren't there. 1 warm-up set first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Submaximal strength day: 3×5 at ~70-80% TM, top sets capped RPE 7-8 — no AMRAPs, no added 4th set, no grinding. Order: squat, bench, weighted pull-up (load the belt; if 5 strict reps aren't there, sub bodyweight or band-assisted Pullups at the same 3×5). Progression is week-to-week, not within-session: all sets clean at ≤RPE 8 → small TM/load bump next week; any set below 5 clean reps → hold that load. Rest 2-3 min to keep the session short and protect the conditioning days' recovery budget.
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 Tactical Base — Strength A (Squat / Bench / Pull) template?
Submaximal strength day: 3×5 at ~70-80% TM, top sets capped RPE 7-8 — no AMRAPs, no added 4th set, no grinding. 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 Tactical Base — Strength A (Squat / Bench / Pull), and how long does it take?
Tactical Base — Strength A (Squat / Bench / Pull) runs 3 movements and about 9 working sets, roughly 51 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 Squat / Bench / Pull version different?
Tactical Base — Strength A (Squat / Bench / Pull) is the squat / bench / pull 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