Advanced Cut Lower — Frequency Retention — Workout Template

01The 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.

Advanced Cut Lower — Frequency Retention — every exercise with its working sets, rep or RPE target, and rest.
Order	Exercise	Sets	Target	Rest
01	Front Barbell Squat Elbows high, upright torso, full depth. Lighter than the back squat by design — quad-biased, easier to recover. Stop 2 short. 3 warm-up sets first 3 × 6 · rest 3 min	3	6	3 min
02	Stiff-Legged Barbell Deadlift Minimal knee bend, hinge, flat back. Stop at the stretch — this is hamstring length work, not a max pull. 1 warm-up set first 3 × 8 · rest 2:30	3	8	2:30
03	Dumbbell Lunges Walking or stationary, controlled, full depth on the front knee. Single-leg quad/glute volume — keep balance, no momentum. 3 × 10 · rest 1:30	3	10	1:30
04	Leg Extensions Squeeze and pause one second at full extension, slow eccentric. Pure quad isolation volume. 3 × 15, last AMRAP · rest 1 min	3	15–AMRAP	1 min
05	Seated Calf Raise Seated targets the soleus — full stretch, pause at the top, slow tempo. Complements the standing raise on the Legs day. 3 × 15, last AMRAP · rest 1 min	3	15–AMRAP	1 min
06	Hanging Leg Raise Controlled, no swing, curl the pelvis up. Core work to round out the session — strict reps only. 3 × 12, last AMRAP · rest 1 min	3	12–AMRAP	1 min

The coach sets the loads and moves them up — these are the schemes

02Who · when · how

When to reach for this template

Second leg frequency dose — front squat (not back squat) for a lower- axial, quad-biased stimulus that recovers better underfed; capped at RPE 8, hold week-1 load while reps stay in range. Stiff-leg deadlift is a hamstring stretch capped at RPE 8 — never round to chase load underfed. DB lunges, leg extensions and seated calves run to RPE 9 and are the sets the per-week instructions trim first. Front-rack mobility short? Sub goblet or hack squat at the same cap. Sub leg press for lunges if knees are cranky.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

03The fit

Programs that use this template

This session is scheduled across a week and progressed over the mesocycle in the programs below.

Lose WeightAdvanced Cut — 12-Week Aggressive Recomp

04Keep exploring

Related templates

More sessions in Lose Weight — same shelf, ready to add to your week.

05FAQ

Common questions

The facts most people check before they drop this session into a week.

01When should I use the Advanced Cut Lower — Frequency Retention template?

Second leg frequency dose — front squat (not back squat) for a lower- axial, quad-biased stimulus that recovers better underfed; capped at RPE 8, hold week-1 load while reps stay in range. 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 Advanced Cut Lower — Frequency Retention, and how long does it take?

Advanced Cut Lower — Frequency Retention runs 6 movements and about 18 working sets, roughly 78 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 Frequency Retention version different?

Advanced Cut Lower — Frequency Retention is the frequency retention 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.

06The method