Lower Maintenance (Arms Block)
Maintenance lower-body day for an arms specialization block: squat, RDL, leg press, hamstring curl, calves. Held at MEV (one quality set per movement) so legs are preserved, not progressed, while recovery is reserved for arms. ~45 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 | Barbell Squat Maintenance load. Cap top set at RPE 8, no grinding. 2 warm-up sets first 2 × 6 · rest 2:30 | 2 | 6 | 2:30 |
| 02 | Romanian Deadlift Hinge, soft knees. Hamstring stretch, not a max pull. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 03 | Leg Press Quad volume without spinal load. Full ROM. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 04 | Seated Leg Curl Hamstring isolation. Squeeze, slow eccentric. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Standing Calf Raises Full stretch at bottom, pause at top. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Maintenance intent: prescribe load to retain, not progress — recovery is reserved for the arms days, so do not add sets beyond the roster. Hold working loads constant week to week; only nudge up (+2.5 kg lower body) if every working set landed ≤RPE 7. Cap top sets at the prescribed RPE (8, calf 9, curl 8.5) — no grinding to failure on the spine-loaded squat/RDL. If logged lower-back or knee fatigue is elevated, sub squat for leg press at matched RPE and trim RDL to its single working set.
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 Lower Maintenance (Arms Block) template?
Maintenance intent: prescribe load to retain, not progress — recovery is reserved for the arms days, so do not add sets beyond the roster. 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 Lower Maintenance (Arms Block), and how long does it take?
Lower Maintenance (Arms Block) runs 5 movements and about 10 working sets, roughly 47 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 Arms Block version different?
Lower Maintenance (Arms Block) is the arms block 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
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