Calisthenics C — Lower Focus
Lower-body calisthenics day. Bulgarian split squats, single-leg glute bridge, walking lunges, calf raise, hanging leg raise. Unilateral-heavy. ~50 min, 5 movements.
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 Bulgarian split squat — back foot elevated. Use DBs if available, BW if not. RPE escalates 7.5 → 9.5. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 02 | Single Leg Glute Bridge Drive through heel. Glute squeeze hard at top. Switch sides between sets. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 03 | Bodyweight Walking Lunge Long stride, controlled descent. Add metabolic stimulus. 3 × 16 · rest 1 min | 3 | 16 | 1 min |
| 04 | Standing Calf Raises Bodyweight or with DB. Full ROM, deep stretch. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Hanging Leg Raise Lift legs to parallel. Pause briefly, no swinging. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Unilateral-dominant day; per-leg RPE governs load. Split squats, glute bridges, and calf raises are DB-loadable: prescribe per-hand DB weight when logged, else bodyweight. If a BW set clears its top reps below the target RPE, add DB load next session (~2 kg/hand); if reps stall >1 below target at RPE9+, hold load and repeat. Calf raises and hanging leg raises stay bodyweight — progress via reps, not load. Sub pistol-squat or reverse-lunge regressions for split squats if balance limits depth, matching the listed RPE. Equipment swaps. No machines: Standing Calf Raises -> a bodyweight or dumbbell calf raise off a stair edge. No dumbbells: Split Squat with Dumbbells -> a bodyweight Bulgarian split squat, slowing the lowering to 3 s. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Calisthenics C — Lower Focus template?
Unilateral-dominant day; per-leg RPE governs load. 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 Calisthenics C — Lower Focus, and how long does it take?
Calisthenics C — Lower Focus runs 5 movements and about 16 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 Lower Focus version different?
Calisthenics C — Lower Focus is the lower focus 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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