Two Days, One Bell — Squat Day
The squat-led half of the two-day rotation. Goblet squat, one-arm overhead press, one-arm row, then two-hand swings as the finisher — four movements, one bell, straight sets.
Estimated session
- Movements 4
- 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 | Goblet Squat Bell by the horns at the chest, elbows inside the knees. Sit down between the feet, chest tall, heels planted. Only as deep as the lower back stays flat. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 02 | One-Arm Kettlebell Military Press To The Side Bell racked at the shoulder, forearm vertical, palm turned in. Press until the bicep is by the ear. Ribs down, no leaning away. Reps per side. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 03 | One-Arm Kettlebell Row Hinge to parallel, free hand braced on the front thigh, back flat. Pull the bell to the hip pocket, pause, lower under control. Reps per side. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 04 | Two-Handed Kettlebell Swing Hike the bell behind the knees, snap the hips — the bell floats to chest height, arms stay passive. Ten crisp reps, then set it down. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the four movements in order with full rest — no supersets. The bell you pick for the press usually governs the session; if the press is the limiter, squat and row run at a lower RPE on that same bell. Presses and rows are per side: both sides before you rest. Swings are a power block, not conditioning — end a set the moment the bell stops floating to chest height. No bell heavy enough to squat? Bodyweight squat to a seat height you already own, matched 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 Two Days, One Bell — Squat Day template?
Run the four movements in order with 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 Two Days, One Bell — Squat Day, and how long does it take?
Two Days, One Bell — Squat Day runs 4 movements and about 9 working sets, roughly 36 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 Day version different?
Two Days, One Bell — Squat Day is the squat day 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
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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
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