Two Hard Sets — Full Body C
Floor press, one-arm row, split squat, stiff-legged deadlift, shoulder press, overhead triceps extension, calf raise. The bench-free session of the rotation — two hard sets per movement.
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 Floor Press Lying on the floor, knees bent. Lower until the upper arms touch down, pause for a beat, then press. Elbows tucked closer to the ribs than on a bench 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 Heavier and lower-rep than day A. Knee and hand supported on a bench, chair seat or stair tread, back flat, full stretch at the bottom of every rep. Both sets per side. 2 × 8, last AMRAP · rest 2 min–2:30 | 2 | 8–AMRAP | 2 min–2:30 |
| 03 | Split Squat with Dumbbells Second knee-dominant exposure of the week, run heavier than day A. Rear foot elevated if you have a bench or box, flat on the floor if not. Both sets per side; the back-off stops at 1 rep in reserve. 2 × 6, last AMRAP · rest 2:30–3 min | 2 | 6–AMRAP | 2:30–3 min |
| 04 | Stiff-Legged Dumbbell Deadlift Third hinge exposure, lowest rep target of the week. Knees fixed, dumbbells close to the legs, back flat throughout. Stop the descent at the end of the hamstring stretch. 2 × 8, last AMRAP · rest 2 min–2:30 | 2 | 8–AMRAP | 2 min–2:30 |
| 05 | Dumbbell Shoulder Press Standing is fine here and keeps the session bench-free. Ribs down, no lumbar arch, elbows below shoulder height at the bottom. 2 × 8, last AMRAP · rest 2 min | 2 | 8–AMRAP | 2 min |
| 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. Strict elbows, no hips. 2 × 12, last AMRAP · rest 1:30 | 2 | 12–AMRAP | 1:30 |
| 07 | Standing Dumbbell Calf Raise Stair edge or a low board, heels dropped fully, one-second pause in the stretch. Slightly lower reps than day B, slightly heavier. 2 × 10, last AMRAP · rest 1:15 | 2 | 10–AMRAP | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This is the session to run when you are travelling — a chair covers every supported position. Same order, same structure: one top set at 1-2 reps in reserve, then a back-off about 10% lighter — press, row, shoulder press, extension and calf raise to failure; split squat and stiff-legged deadlift stop at 1 rep in reserve. Reps are lower and loads heavier on the row and split squat than on day A, so compare like with like when you review your logs. Equipment swaps. No chair for the row: kneel and brace a hand on a stair tread. No rear-foot platform: split squat flat-footed. 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 C template?
This is the session to run when you are travelling — a chair covers every supported position. 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 C, and how long does it take?
Two Hard Sets — Full Body C runs 7 movements and about 14 working sets, roughly 65 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 C version different?
Two Hard Sets — Full Body C is the full body c 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