Above the Ceiling — Hinge & Arms Day
Hip-dominant and arm day. Stiff-legged deadlift, single-leg glute bridge, suitcase carry, and supersetted standing and hammer curls. Five movements, 50-60 min.
Estimated session
- Movements 5
- 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 | Stiff-Legged Dumbbell Deadlift Knees fixed and soft, hips back, spine neutral. Stop at hamstring length, not at the floor. Last set carries partials when named. Leverage ladder rungs, in order: flat-footed, standing on a two-inch deficit, three-second eccentric. 1 warm-up set first 3 × 12–10 · rest 2:30 | 3 | 12–10 | 2:30 |
| 02 | Single Leg Glute Bridge Per side. Drive through the heel, two-second hold at lockout, ribs down. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
| 03 | Suitcase Carry Per side. Heavy bell, shoulders level, no lean or hip hike. Symmetry beats load. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
| 04 | Dumbbell Bicep Curl Supersetted with hammer curls. Strict, elbows pinned, full supination at the top. 3 × 12–10 · rest 30s | 3 | 12–10 | 30s |
| 05 | Hammer Curls Supersetted with the standing curl. Neutral grip, no swing, controlled eccentric. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Hinge first while the low back is fresh. Keep the knees fixed and soft on the stiff-legged deadlift, push the hips back, and stop where the hamstrings run out of length rather than where the bells reach the floor. When the week names partials, continue in the bottom third after the last full rep and abandon them the moment the range shortens. Glute bridges and carries are per side. Equipment swaps. No room to walk: hold each carry static for 40 seconds per side at the same load. If the curl bells feel light, slow the eccentric to three seconds rather than adding 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 Above the Ceiling — Hinge & Arms Day template?
Hinge first while the low back is fresh. 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 Above the Ceiling — Hinge & Arms Day, and how long does it take?
Above the Ceiling — Hinge & Arms Day runs 5 movements and about 14 working sets, roughly 50 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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