Heavy First — Wide-Range Lower
The second lower template. Squat and Romanian deadlift move to four sets of six to eight at two and a half minutes' rest, and a unilateral slot enters after the barbell work.
Estimated session
- Movements 7
- 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 block one, lighter bar and two more reps. Anchor lift — log the heaviest working set every session. 2 warm-up sets first 4 × 7 · rest 2:30 | 4 | 7 | 2:30 |
| 02 | Romanian Deadlift Hamstring stretch is the target, not the floor. Anchor lift — log the heaviest working set. Stop the set the moment the back rounds. 1 warm-up set first 4 × 8 · rest 2:30 | 4 | 8 | 2:30 |
| 03 | Leg Press Same stance as block one, two more reps per set. Full range under control; the sled is where the extra quad volume comes from now. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 04 | Split Squat with Dumbbells Rear foot on a bench or low box, torso slightly forward, front hip doing the work. All three sets are per leg — left, then right, then rest. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Lying Leg Curls Hips flat, full shortening at the top, slow return. Twelve reps now, not ten. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 06 | Standing Calf Raises Deep stretch, brief pause at the top, no bouncing. Fifteen reps. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 07 | Plank Ribs down, glutes on, straight line. Stop when the hips sag. 2 × 50s · rest 45s | 2 | 50s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Written order, no supersets. Rest is the visible change from block one — 150 seconds on the barbell lifts instead of 180, and the reps went up, so expect a lighter bar at the same effort. Equipment swaps. No leg press: the split squat absorbs its sets — take it to six sets of 10 per leg total, not in addition. No lying leg curl: Romanian deadlift back-off at 60 percent for two sets of 12. No calf machine: standing dumbbell calf raise off a plate, same reps and RPE.
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 — Wide-Range Lower template?
Written order, no supersets. 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 — Wide-Range Lower, and how long does it take?
Heavy First — Wide-Range Lower runs 7 movements and about 22 working sets, roughly 89 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 Wide-Range Lower version different?
Heavy First — Wide-Range Lower is the wide-range 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