DUP — Lower Volume
The high-rep wave of the lower undulation: squat and RDL in the 8-12 zone at moderate intensity, plus leg-press, leg-extension and calf volume. Size-led, shorter rests. ~55 min.
Estimated session
- Movements 6
- 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 Volume squat, 8-12 reps at ~65-75% of heavy-day load. 2 warm-up sets first 3 × 12–8 · rest 2:30 | 3 | 12–8 | 2:30 |
| 02 | Romanian Deadlift Hamstring stretch, 8-12 reps, bar close, back flat. 1 warm-up set first 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 03 | Leg Press Quad volume, 12-15 reps, controlled. 2 × 15–12 · rest 1:30 | 2 | 15–12 | 1:30 |
| 04 | Leg Extensions Quad isolation, 12-15 reps; final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 05 | Standing Calf Raises Calf volume, full stretch, 12-15 reps; final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 06 | Hanging Leg Raise Core, 10-15 reps, controlled. 2 × 15–12 · rest 1 min | 2 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume wave: squat and RDL run 8-12 reps at RPE 7-9, ~65-75% of the heavy-day load — moderate iron, more reps, shorter rests (2-2.5 min on barbell, 60-90 s on machines). Stop squats 1-2 reps shy until the last set; take the final set of leg extension and calves to a true AMRAP at RPE 9-9.5. RDL is a hamstring stretch, not a deadlift PR — bar close, back flat. Sub hack squat for squat, seated leg curl for RDL if needed; hold the rep ranges.
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 Volume template?
Volume wave: squat and RDL run 8-12 reps at RPE 7-9, ~65-75% of the heavy-day load — moderate iron, more reps, shorter rests (2-2.5 min on barbell, 60-90 s on machines). 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 Volume, and how long does it take?
DUP — Lower Volume runs 6 movements and about 16 working sets, roughly 68 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 Volume version different?
DUP — Lower Volume is the lower volume 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
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