Two Hard Sets — Full Body A
Incline press, one-arm row, stiff-legged deadlift, split squat, prone incline curl, overhead triceps extension. One top set and one back-off AMRAP each — twelve working sets, about thirty-five minutes.
Estimated session
- Movements 6
- 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 | Incline Dumbbell Press Bench at 30 degrees. Lower until the dumbbells are level with the chest and you feel the stretch across the upper pec, then press. Two ramping warmup sets, one top set, one back-off to failure. 2 warm-up sets first 2 × 8, last AMRAP · rest 2:30–3 min | 2 | 8–AMRAP | 2:30–3 min |
| 02 | One-Arm Dumbbell Row Knee and hand on the bench or a chair seat, back flat. Let the dumbbell hang and stretch the lat at the bottom before pulling the elbow back and up. Both sets are per side — complete the left, then the right, then rest. 2 × 10, last AMRAP · rest 2 min | 2 | 10–AMRAP | 2 min |
| 03 | Stiff-Legged Dumbbell Deadlift Knees fixed and softly bent, dumbbells tracking close to the shins. Descend until the hamstrings will not lengthen further without the lower back rounding — that point, not the floor, is the bottom. 2 × 10, last AMRAP · rest 2 min–2:30 | 2 | 10–AMRAP | 2 min–2:30 |
| 04 | Split Squat with Dumbbells Rear foot on a bench or low box, torso slightly forward. Drop until the rear knee is near the floor and the front hip is fully loaded. Both sets per side; the back-off stops at 1 rep in reserve on each leg. 2 × 8, last AMRAP · rest 2 min–2:30 | 2 | 8–AMRAP | 2 min–2:30 |
| 05 | Dumbbell Prone Incline Curl Chest on a 45-degree incline, arms hanging straight down. The lengthened start is the whole point — do not let the elbows drift forward to shorten it. 2 × 10, last AMRAP · rest 1:30 | 2 | 10–AMRAP | 1:30 |
| 06 | Standing Dumbbell Triceps Extension One dumbbell in both hands overhead, elbows in and pointed at the ceiling. Lower behind the head until the forearms pass the biceps — the deep overhead position is the stimulus. Light load, strict elbows. 2 × 12, last AMRAP · rest 1:30 | 2 | 12–AMRAP | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run in order, full rest, no supersets — a top set only counts if you arrived recovered. One top set at 1-2 reps in reserve, then a back-off about 10% lighter: press, row, curl and extension go to failure; split squat and stiff-legged deadlift stop at 1 rep in reserve. Log every back-off count — it is what the program progresses on. Where a back-off stalls, lengthened partials at the bottom are the permitted extension of the set, never on the hinge. Equipment swaps. No bench: incline press -> Dumbbell Shoulder Press, row braced on a chair seat, curl standing against a wall. No rear-foot platform: split squat flat-footed, slightly heavier.
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 Hard Sets — Full Body A template?
Run in order, full rest, no supersets — a top set only counts if you arrived recovered. 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 Hard Sets — Full Body A, and how long does it take?
Two Hard Sets — Full Body A runs 6 movements and about 12 working sets, roughly 58 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 A version different?
Two Hard Sets — Full Body A is the full body a 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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