Above the Ceiling — Single-Leg Day
Knee-dominant unilateral leg day. Rear-foot-elevated split squat (leverage ladder in the accumulation block), step-ups, lunges, standing calf raise, dead bug. 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 | Split Squat with Dumbbells Rear foot elevated. Per side. Vertical front shin, full depth. Set 4 is the leverage ladder set when the week calls for it. Leverage ladder rungs, in order: rear foot at knee height, rear foot at bench height, front foot on a two-inch deficit. 1 warm-up set first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Dumbbell Step Ups Per side. Platform at mid-shin to knee height. No push-off from the trailing leg. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Dumbbell Lunges Per side. Long step, torso upright, controlled descent — no dropping into the bottom. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Standing Dumbbell Calf Raise Full stretch at the bottom, hold one second at the top. Knees locked but not jammed. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Dead Bug Ribs down, low back flat on the floor throughout. Slow alternating reach. 2 × 12 · rest 45s | 2 | 12 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Every rep is per side, and both sides finish before the rest interval starts. Set the rear foot at about knee height on the split squat, keep the front shin vertical and drive through the heel. In the weeks the program names it, set 4 becomes the ladder — rear foot down to the floor, same bells; every other week it is an ordinary straight set. Step-ups use a mid-shin to knee platform and no push-off from the trailing leg. Equipment swaps. No box: step up onto the bottom stair and run calf raises off a stair edge one leg at a time at the same effort.
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 — Single-Leg Day template?
Every rep is per side, and both sides finish before the rest interval starts. 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 — Single-Leg Day, and how long does it take?
Above the Ceiling — Single-Leg Day runs 5 movements and about 14 working sets, roughly 55 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 Single-Leg Day version different?
Above the Ceiling — Single-Leg Day is the single-leg 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
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
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