Maintenance Squat & Deadlift Day
Lower-body maintenance day for the bench block. One hard squat top set, one hard deadlift top set, light leg curl and core — minimum effective dose to hold the lower body while the bench is prioritized. ~9 sets, ~45 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 Squat Warm up fully, then one hard top set. Hold strength, do not add sets. 3 warm-up sets first 1 × 5 · rest 3 min | 1 | 5 | 3 min |
| 02 | Barbell Deadlift One hard top set. Cut to RPE 7 or sub RDL if back fatigue hurts the bench arch. 2 warm-up sets first 1 × 5 · rest 3 min | 1 | 5 | 3 min |
| 03 | Lying Leg Curls Light hamstring volume, RPE 8. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 04 | Hanging Leg Raise Weighted core, controlled, no swing. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Maintenance dose, not a leg day — recovery is reserved for the bench. One hard top set each on squat and deadlift at RPE 8 off logged history; do not add sets. Warm up fully — these are the week's only heavy lower lifts. Leg curl and hanging leg raise stay light at RPE 8, no AMRAP. Add +2.5 kg to a top set only if last week hit reps at <=RPE 7.5 AND bench is recovering, else hold. If low-back fatigue threatens the bench arch, cut deadlift to RPE 7 or sub RDL.
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 Maintenance Squat & Deadlift Day template?
Maintenance dose, not a leg day — recovery is reserved for the bench. 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 Maintenance Squat & Deadlift Day, and how long does it take?
Maintenance Squat & Deadlift Day runs 4 movements and about 6 working sets, roughly 43 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
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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