Back Spec — Maintenance Legs
Reduced-volume lower day to hold quads, hams and glutes while back is prioritized: one squat pattern, RDL, a leg curl and calves. Posterior chain doubles as back support. Strength-retention dose. ~50 min.
Estimated session
- Movements 4
- 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 Full Squat +2.5 kg when both top sets ≤RPE 8. Sub Leg Press if axial fatigue is high. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Romanian Deadlift Retained for erector/lat carryover. No rounding, hard hinge. 1 warm-up set first 2 × 8 · rest 2:30 | 2 | 8 | 2:30 |
| 03 | Lying Leg Curls Hamstring retention. Full ROM, controlled eccentric. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
| 04 | Standing Calf Raises Full stretch and contraction. Cut first if recovery is short. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
MAINTENANCE dose for legs — hold size and strength, don't chase growth; recovery is reserved for the back days. The RDL is retained on purpose: it loads erectors and lats isometrically and supports the bring-up, so train it crisp (RPE 8-9, no rounding). Squat: +2.5 kg when both top sets hit reps ≤RPE 8, else hold; sub Leg Press if axial fatigue makes it risky — match reps, push RPE 9. Leg curl and calves high-rep for retention. If recovery is short, cut a calf set before the RDL or squat.
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 Back Spec — Maintenance Legs template?
MAINTENANCE dose for legs — hold size and strength, don't chase growth; recovery is reserved for the back days. 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 Back Spec — Maintenance Legs, and how long does it take?
Back Spec — Maintenance Legs runs 4 movements and about 11 working sets, roughly 53 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 Maintenance Legs version different?
Back Spec — Maintenance Legs is the maintenance legs 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
Proposal — add weight