First Meet On-Ramp — Squat + Bench
Day 1 of a 6-week first-meet on-ramp. Competition squat heavy, then competition bench at moderate volume, plus RDL, row, and ab work. Conservative loads, comp commands rehearsed. ~60 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 Competition squat — comp depth, comp stance, full brace. Wait for the squat/rack commands on the heavier sets. 3-4 working × 5 reps, RPE climbs through the block. 3 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Barbell Bench Press - Medium Grip Competition bench — pause every working rep, wait for the press command. 3 working × 5 reps secondary volume. 2 warm-up sets first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | Romanian Deadlift Submaximal hinge accessory — keep 2-3 reps in reserve, protect the back for the deadlift day. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Bent Over Barbell Row Upper-back volume for bench stability and the deadlift lockout. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Hanging Leg Raise Core volume — strong bracing supports the squat and deadlift under the meet's heavy loads. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
First meet — bias conservative. Drive comp-lift loads off the user's logged top set, not a calculated 1RM; if a rep would exceed target RPE, rack it and log short rather than grind. Squat to comp depth, pause every working bench rep, and cue waiting for the rack/start/press/rack commands. RDL and row are submaximal back-off — leave 2-3 reps in reserve. If any comp set exceeds RPE 8 before week 5, hold that load next session.
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 First Meet On-Ramp — Squat + Bench template?
First meet — bias conservative. 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 First Meet On-Ramp — Squat + Bench, and how long does it take?
First Meet On-Ramp — Squat + Bench runs 5 movements and about 15 working sets, roughly 72 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 Squat + Bench version different?
First Meet On-Ramp — Squat + Bench is the squat + bench 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