Heavy First — Unload Lower
The week-eight unload dose for the lower body. Squat and Romanian deadlift only, two sets of three at RPE 6 with three full minutes of rest. Nothing else, on purpose.
Estimated session
- Movements 2
- 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 Same setup and depth as week one at roughly the load you moved for triples in warmups then. Two working triples at RPE 6 — fast, easy, no grinding. 2 warm-up sets first 2 × 3 · rest 3 min | 2 | 3 | 3 min |
| 02 | Romanian Deadlift Two triples at RPE 6, flat back, controlled. This is pattern maintenance, not training — end the session after the second set. 1 warm-up set first 2 × 3 · rest 3 min | 2 | 3 | 3 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This session is deliberately tiny — resist adding sets, movements or load. Two triples per lift at RPE 6, which should look and feel like a heavy warmup: bar speed fast, no grind, walk away with reps in reserve. Rest the full three minutes anyway; the rest is part of the unload. Take the listed warmup sets and stop there. Equipment swaps. No barbell for the Romanian deadlift: dumbbells at the same reps and the same easy effort. No calf machine or accessory work is programmed here by design.
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 — Unload Lower template?
This session is deliberately tiny — resist adding sets, movements or load. 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 — Unload Lower, and how long does it take?
Heavy First — Unload Lower runs 2 movements and about 4 working sets, roughly 30 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 Unload Lower version different?
Heavy First — Unload Lower is the unload 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