Heavy First — Density Lower
The densest lower session of the block. Sixty seconds of rest, twelve to twenty reps, leg press leading and a fixed-clock plank finisher. The barbell squat is deliberately absent.
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 | Leg Press Leads the session this week. Fifteen reps, continuous tension, no lockout between reps. Expect the last three sets to be ugly to finish and fine to execute. 4 × 15 · rest 1 min | 4 | 15 | 1 min |
| 02 | Romanian Deadlift Capped at RPE 8 on purpose — this is the only spinal loading in the session and it is here to hold the pattern, not to be pushed. Twelve reps, back flat, end the set on the first rounded rep. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 03 | Lying Leg Curls Fifteen reps, hips flat, hard squeeze at the top. Drop the load rather than the rep count if the clock is beating you. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Split Squat with Dumbbells Twelve per leg, lighter dumbbells than block three. Both legs, then the sixty-second clock. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Standing Calf Raises Twenty reps, full stretch every rep, no bouncing. 3 × 20 · rest 1 min | 3 | 20 | 1 min |
| 06 | Plank Fixed-clock finisher — three rounds of sixty seconds on, thirty seconds off. Break the hold early if the hips drop and restart inside the same round. 3 × 1:00 · rest 30s | 3 | 1:00 | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the session on a sixty-second clock — start each set when it hits zero. The timer is the training variable this week, not the load. Romanian deadlift is capped at RPE 8. The plank series is the finisher: three rounds, sixty on, thirty off. Equipment swaps. No leg press: the split squat absorbs its sets — six sets of 12 per leg total, not in addition. No lying leg curl: Single Leg Glute Bridge, three sets of 20 per side. No calf machine: standing dumbbell calf raise, same 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 Heavy First — Density Lower template?
Run the session on a sixty-second clock — start each set when it hits zero. 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 Heavy First — Density Lower, and how long does it take?
Heavy First — Density Lower runs 6 movements and about 19 working sets, roughly 60 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 Density Lower version different?
Heavy First — Density Lower is the density lower 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