Two Hard Sets — Full Body B
Flat dumbbell press, straight-arm pullover, step-ups, stiff-legged deadlift, shoulder press, prone incline curl, calf raise. Seven movements, one top set and one back-off AMRAP each.
Estimated session
- Movements 7
- 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 Bench Press Flat bench, elbows around 45 degrees from the torso, dumbbells lowered to chest level under control. 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 | Straight-Arm Dumbbell Pullover Shoulders across the bench, hips low, one dumbbell held in both hands. Lower behind the head only as far as the shoulders allow without the ribs flaring — the deep position is the stimulus. This is one of the movements the program's lengthened-partial rule excludes: if the back-off stalls, add load next week rather than partials here. 2 × 12, last AMRAP · rest 2 min | 2 | 12–AMRAP | 2 min |
| 03 | Dumbbell Step Ups Platform at roughly knee height. Drive through the heel of the top leg and lower under control — no push off the trailing foot. Both sets per side; the back-off stops at 1 rep in reserve on each leg. 2 × 10, last AMRAP · rest 2 min–2:30 | 2 | 10–AMRAP | 2 min–2:30 |
| 04 | Stiff-Legged Dumbbell Deadlift Second hinge exposure of the week. Same technique as day A but two reps higher in the range — knees fixed, back flat, stop where the hamstrings stop lengthening. 2 × 12, last AMRAP · rest 2 min–2:30 | 2 | 12–AMRAP | 2 min–2:30 |
| 05 | Dumbbell Shoulder Press Seated with back support or standing with the ribs pulled down. Lower until the elbows drop below shoulder height before pressing. 2 × 10, last AMRAP · rest 2 min | 2 | 10–AMRAP | 2 min |
| 06 | Dumbbell Prone Incline Curl Chest supported, arms hanging vertically. Keep the elbows still; the value of this curl is the stretched start position. 2 × 12, last AMRAP · rest 1:30 | 2 | 12–AMRAP | 1:30 |
| 07 | Standing Dumbbell Calf Raise Balls of the feet on a board or stair edge, heels dropped fully. Pause one second in the bottom stretch on every rep. 2 × 12, last AMRAP · rest 1:15 | 2 | 12–AMRAP | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed and rest is full — this session has one more movement than day A, so protect the clock by shortening rest on the isolation work, never on the presses. One top set at 1-2 reps in reserve, then a back-off roughly 10% lighter: press, shoulder press, curl and calf raise go to failure; step-ups, the stiff-legged deadlift and the pullover stop at 1 rep in reserve. Log every back-off count. On the pullover, chase the overhead stretch, not the range above the chest. Equipment swaps. No bench: flat press -> Dumbbell Floor Press, pullover -> a floor-lying version through the pain-free range, curl standing against a wall. No step platform: a stair or sturdy chair. No calf board: a stair edge.
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 B template?
Order is fixed and rest is full — this session has one more movement than day A, so protect the clock by shortening rest on the isolation work, never on the presses. 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 B, and how long does it take?
Two Hard Sets — Full Body B runs 7 movements and about 14 working sets, roughly 66 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 B version different?
Two Hard Sets — Full Body B is the full body b 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
Proposal — add weight