Hold the Muscle — Anchor A
Squat-led anchor session. Dumbbell squat, dumbbell bench press, one-arm row, shoulder press and a suitcase carry — two hard sets each, load defended rather than chased.
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 | Dumbbell Squat Dumbbells at your sides, chest tall, sit between the hips. Anchor lift — log the load every session. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 02 | Dumbbell Bench Press Lower under control to the chest, elbows about 45 degrees from the torso. Anchor lift — log the load every session. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 03 | One-Arm Dumbbell Row Hand and knee braced, back flat, pull the elbow back and up. Ten reps per side. Anchor lift — log the load every session. 1 warm-up set first 2 × 10 · rest 1:45 | 2 | 10 | 1:45 |
| 04 | Dumbbell Shoulder Press Seated with back support or standing tall with the ribs down. Press to lockout without leaning back. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Suitcase Carry One dumbbell, one side. Set 1 left hand, set 2 right hand. Shoulders level, no lean toward the load. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Written order, no supersets, full rest — the three anchors come first because their loads are what this program protects. The listed warmup sets are not optional: technique fails on the first working set, not the last. Equipment swaps. No bench: press from the floor at the same load, stopping when the upper arms touch down, and row with hand and knee braced on a chair or stair. No dumbbell for the carry: a loaded backpack held by one handle at the same effort.
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 Hold the Muscle — Anchor A template?
Written order, no supersets, full rest — the three anchors come first because their loads are what this program protects. 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 Hold the Muscle — Anchor A, and how long does it take?
Hold the Muscle — Anchor A runs 5 movements and about 10 working sets, roughly 45 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 Anchor A version different?
Hold the Muscle — Anchor A is the anchor a 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