Tactical Base — Strength B (Deadlift / Press / Squat)
Base Building strength session B: deadlift, overhead press, and a lighter second squat for 3×5 at submaximal load. Rounds out the full-body 3×/week base. ~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 Deadlift 3×5 at ~70-80% TM, RPE 7-8. Dead-stop reset each rep, no bounce. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Standing Military Press 3×5 strict overhead press at ~70-80% TM, RPE 7-8. 2 warm-up sets first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | Barbell Squat Second squat exposure, ~10% lighter than Strength A. 2×5, RPE 7. Pattern frequency, not max load. 1 warm-up set first 2 × 5 · rest 2:30 | 2 | 5 | 2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Submaximal full-body day: hold every working set at ~70-80% TM, cap near RPE 8, no AMRAPs or grinders. Deadlift dead-stop reset each rep (no touch-and-go); load the squat ~10% under its Strength A working weight — it's a pattern-frequency exposure, not a second heavy squat. Progression: if press lands <5 clean reps, hold load next week; bump deadlift most conservatively since lower-back fatigue bleeds into the conditioning days. Keep rest at 2-3 min to protect that recovery.
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 B (Deadlift / Press / Squat) template?
Submaximal full-body day: hold every working set at ~70-80% TM, cap near RPE 8, no AMRAPs or grinders. 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 B (Deadlift / Press / Squat), and how long does it take?
Tactical Base — Strength B (Deadlift / Press / Squat) runs 3 movements and about 8 working sets, roughly 48 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 Deadlift / Press / Squat version different?
Tactical Base — Strength B (Deadlift / Press / Squat) is the deadlift / press / squat 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