Head Up — Row Day
The week's rowing day. Same four-plane resisted holds, then neutral-grip dumbbell rows for the upper back and a hinge-and-split-squat base. About 30 minutes, 6 movements, bands and dumbbells.
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 | Isometric Neck Exercise - Front And Back Hand- or towel-resisted. One set = the prescribed hold forward, then the same hold backward. Build tension over two seconds, release over two. 3 × 10s · rest 45s | 3 | 10s | 45s |
| 02 | Isometric Neck Exercise - Sides One set = the prescribed hold to the left, then the same hold to the right. Shoulders stay down; the head does not travel. 3 × 10s · rest 45s | 3 | 10s | 45s |
| 03 | Bent Over Two-Dumbbell Row With Palms In Palms facing each other. Torso close to parallel, back flat, head in line with the spine. One-second pause at the top of every rep. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Stiff-Legged Dumbbell Deadlift Knees fixed and soft, dumbbells close to the shins. Stop where the hamstring stretch stops, not at the floor. Eyes forward, not up. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Split Squat with Dumbbells Floor-level split stance — rear foot FLAT, not elevated on a bench. Reps count per side. Dumbbells hang at the sides. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 06 | Plank Forearms under the shoulders, ribs down, glutes on. Stop the set on the clock while the line is still straight. 2 × 30s · rest 45s | 2 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Holds first, row second, base last — never reorder. Hinge until the torso is close to parallel, let the dumbbells hang, drive the elbows back and up, pause one second. Keep the head in line with the spine, not craned up; if the neck complains hinged, brace a hand on a chair and row one arm at a time. Split squat runs with the rear foot FLAT, not elevated. With a full gym you may swap the row for cable rope rear-delt rows at 12 reps, RPE 7.5.
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 Head Up — Row Day template?
Holds first, row second, base last — never reorder. 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 Head Up — Row Day, and how long does it take?
Head Up — Row Day runs 6 movements and about 16 working sets, roughly 47 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 Row Day version different?
Head Up — Row Day is the row day 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