Off-Season Mass — Lower (Posterior Emphasis)
Posterior-chain leg day: Romanian deadlift, hip thrust, lying leg curl, DB split squat, seated calves, back extension, cable crunch. Hamstring/ glute stretch-position volume plus a second quad hit. ~70 min.
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 | Romanian Deadlift Hips back, soft knees, deep hamstring stretch. Stop before the back rounds. 2 warm-up sets first 3 × 10–8 · rest 3 min | 3 | 10–8 | 3 min |
| 02 | Barbell Hip Thrust Full lockout, 1 s glute squeeze, chin tucked. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Lying Leg Curls Knee-flexion volume, full ROM, control the eccentric. Final set AMRAP. 3 × 12, last AMRAP · rest 1:30 | 3 | 12–AMRAP | 1:30 |
| 04 | Split Squat with Dumbbells Unilateral quad/glute, deep stretch on the front leg. Per side. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 05 | Seated Calf Raise Soleus, full stretch, 1 s pause. Final set AMRAP. 2 × 15, last AMRAP · rest 1 min | 2 | 15–AMRAP | 1 min |
| 06 | Hyperextensions Back Extensions Glute-biased back extension, round-then-extend or stay neutral. 2 × 15–12 · rest 1 min | 2 | 15–12 | 1 min |
| 07 | Cable Crunch Spinal flexion, hips fixed, squeeze the abs. Final set AMRAP. 2 × 15, last AMRAP · rest 1 min | 2 | 15–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Posterior day: RDL is a hamstring-stretch movement, not a max deadlift — push the hips back, feel the stretch, stop before the lower back rounds, RPE 8 at the listed reps, 2-3 min rest. Hip thrust gets a 1 s top squeeze. Lying curl, back extension and cable crunch run 60-90 s rest, final set a true AMRAP at RPE 9.5. Add RDL/thrust load only when all top sets hit reps at target RPE. Sub Stiff-Legged Barbell Deadlift for the RDL or Glute Ham Raise for the lying curl; match 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 Off-Season Mass — Lower (Posterior Emphasis) template?
Posterior day: RDL is a hamstring-stretch movement, not a max deadlift — push the hips back, feel the stretch, stop before the lower back rounds, RPE 8 at the listed reps, 2-3 min rest. 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 Off-Season Mass — Lower (Posterior Emphasis), and how long does it take?
Off-Season Mass — Lower (Posterior Emphasis) runs 7 movements and about 18 working sets, roughly 77 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 Posterior Emphasis version different?
Off-Season Mass — Lower (Posterior Emphasis) is the posterior emphasis 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