Hold the Muscle — Anchor C
Unilateral-led anchor session. Split squat, dumbbell bench press, one-arm row, a second lighter hinge and a suitcase carry — two hard sets each.
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 | Split Squat with Dumbbells Rear foot on a bench or knee-height box, dumbbells at the sides. Front shin vertical, back knee straight down, torso upright. Ten reps per leg. 1 warm-up set first 2 × 10 · rest 1:45 | 2 | 10 | 1:45 |
| 02 | Dumbbell Bench Press Same anchor load as session A. Controlled descent, elbows about 45 degrees from the torso. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 03 | One-Arm Dumbbell Row Same anchor load as session A. Ten reps per side, back flat, elbow driven back and up. 1 warm-up set first 2 × 10 · rest 1:45 | 2 | 10 | 1:45 |
| 04 | Stiff-Legged Dumbbell Deadlift Second hinge exposure of the week — one dumbbell size below session B. Hips back, spine neutral, stop on position. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 05 | Suitcase Carry One dumbbell, one side. Set 1 right hand, set 2 left hand. Shoulders level, trunk braced, no lean. 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
Split squat first while balance is intact. Bench press and row use the session-A loads; they are the same anchors, not lighter cousins. Run the second hinge one dumbbell size below session B. Equipment swaps. No bench: floor press at the same load, and row braced on a chair or stair. No bench or box for the rear foot: run a flat-floor split squat at the same reps, expecting a slightly lighter load, and steady the free hand on a wall if balance is the limit.
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 C template?
Split squat first while balance is intact. 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 C, and how long does it take?
Hold the Muscle — Anchor C 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 C version different?
Hold the Muscle — Anchor C is the anchor c 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