GenFit Day A — Squat Focus
Squat-anchored full-body day with conditioning finisher. Squat, bench, BB row, RDL, 5-min KB swing finisher. ~60 min, 5 movements.
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 3-4 working sets × 6-8 RPE 7-8. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Barbell Bench Press - Medium Grip 3 working sets × 8 RPE 7-8. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Bent Over Barbell Row Horizontal pull. 3 × 8 RPE 8. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Romanian Deadlift Hamstring/glute hinge. 2 × 10 RPE 7-8. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Two-Handed Kettlebell Swing 5-min finisher. 5 rounds × 15 swings EMOM. 5 × 15 · rest 1 min | 5 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep the written order: the squat is the priority lift, so load it while fresh and let row/RDL ride the residual fatigue. On squat and bench, ramp working sets to the listed RPE and let only the top set reach RPE 9; if that set lands >1 rep past target, add load next session, else hold. Swing is conditioning, not strength — fixed load moved explosively for all 15 reps/min; if form decays, cut load, not reps. Matched-effort swaps (leg press for squat, DB row for barbell) are fine. Equipment swaps. No kettlebell: Two-Handed Kettlebell Swing -> a dumbbell swing held by one end in both hands. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 GenFit Day A — Squat Focus template?
Keep the written order: the squat is the priority lift, so load it while fresh and let row/RDL ride the residual fatigue. 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 GenFit Day A — Squat Focus, and how long does it take?
GenFit Day A — Squat Focus runs 5 movements and about 16 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 Squat Focus version different?
GenFit Day A — Squat Focus is the squat focus 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