DUP — Lower Heavy
The heavy wave of the lower undulation: squat and deadlift in the 3-5 zone at high intensity, then a little quad and hamstring support. Strength-led, long rests. ~55 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 Primary heavy lift. Work up to the 3-5 rep top sets at RPE 8-9. 3 warm-up sets first 3 × 5–3 · rest 4 min | 3 | 5–3 | 4 min |
| 02 | Barbell Deadlift Heavy pull, 3-5 reps, dead-stop each rep. 2 warm-up sets first 2 × 4–3 · rest 4 min | 2 | 4–3 | 4 min |
| 03 | Leg Press Quad support, 6-8 reps, submaximal. 2 × 8–6 · rest 2:30 | 2 | 8–6 | 2:30 |
| 04 | Lying Leg Curls Hamstring support, 6-8 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 05 | Standing Calf Raises Calves, full stretch, 8-10 reps. 2 × 10–8 · rest 1:15 | 2 | 10–8 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Heavy wave: squat and deadlift run 3-5 reps at RPE 7-9, the highest intensity of the week on these lifts. Rest 3-4 min on the barbell work and bail any set the moment bar speed or bracing fails — never grind on the heavy day. Pull deadlifts dead-stop, reset each rep. Leg press and leg curl are submaximal support (6-8 reps), not a second max effort. Sub hack or belt squat and trap-bar deadlift if the spine objects; hold the listed rep targets and RPE.
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 DUP — Lower Heavy template?
Heavy wave: squat and deadlift run 3-5 reps at RPE 7-9, the highest intensity of the week on these lifts. 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 DUP — Lower Heavy, and how long does it take?
DUP — Lower Heavy runs 5 movements and about 11 working sets, roughly 67 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 Heavy version different?
DUP — Lower Heavy is the lower heavy 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
Keep moving forward.
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