Every Day Counts — Lower & Pull
Twenty-five-minute lower-body and pulling day. Dumbbell squat, split squat, one-arm row and a side bridge — two working sets each, every set capped at RPE 7 so tomorrow's session is still there.
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 | Dumbbell Squat Anchor lift. Bells at your sides, chest tall, heels flat, knees tracking over the toes. Stand up out of the bottom without a bounce. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 02 | Split Squat with Dumbbells Rear foot on a low chair or step, front shin near vertical. 8 reps per side, controlled down, no knee slam at the bottom. If balance is the limiter rather than the legs, drop the rear-foot elevation. 2 × 8 · rest 45s | 2 | 8 | 45s |
| 03 | One-Arm Dumbbell Row Anchor lift. Hand and knee on a chair or sofa arm, back flat, pull the elbow to the hip and lower under control. 10 reps per side. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 04 | Side Bridge Elbow under the shoulder, hips stacked and lifted, ribs down. One set per side. Stop when the hips start to drop, not when the timer ends. 2 × 30s · rest 30s | 2 | 30s | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Straight sets in the listed order, no supersets; the two-set structure holds the clock, not shortened rest. Leave two or three reps in reserve on every set — anything harder than RPE 7 retires that load for the phase. Squat and row are the anchors, the only lifts that get a mid-block increase. Equipment swaps. No bench for the One-Arm Dumbbell Row: the knee-and-hand-supported version on a chair or stair. No rear-foot support for the Split Squat: reverse lunge, same load and reps.
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 Every Day Counts — Lower & Pull template?
Straight sets in the listed order, no supersets; the two-set structure holds the clock, not shortened rest. 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 Every Day Counts — Lower & Pull, and how long does it take?
Every Day Counts — Lower & Pull runs 4 movements and about 8 working sets, roughly 24 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 & Pull version different?
Every Day Counts — Lower & Pull is the lower & pull 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