Every Day Counts — Retest
The block's single measurement, run once in week 8. Dumbbell squat and one-arm row at week 6's load for one all-out set each, then a brace and out. Ten minutes, one number per lift.
Estimated session
- Movements 3
- 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 One all-out set at week 6's load. Clean reps only — stop when depth or posture changes, not when the legs burn. 1 × AMRAP · rest 2 min | 1 | AMRAP | 2 min |
| 02 | One-Arm Dumbbell Row One all-out set per side at week 6's load. Hand and knee on a chair, back flat. Stop when the pull turns into a swing. 1 × AMRAP · rest 1:30 | 1 | AMRAP | 1:30 |
| 03 | Side Bridge Easy finish, not a test. Elbow under the shoulder, hips stacked. One set per side, stop before the hips drop. 2 × 30s · rest 0s–30s | 2 | 30s | 0s–30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Use week 6's load on both lifts, not week 7's and not a fresh guess. The RPE 7 ceiling is lifted for this session and this session only — take each set to RPE 8, meaning the last clean rep, and stop there rather than grinding. Squat first, row second, full rest between; log the reps. No bench for the row: knee and hand on a chair or stair, same load. Finish with the side bridge easy, then leave.
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 — Retest template?
Use week 6's load on both lifts, not week 7's and not a fresh guess. 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 — Retest, and how long does it take?
Every Day Counts — Retest runs 3 movements and about 4 working sets, roughly 17 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 Retest version different?
Every Day Counts — Retest is the retest 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