PL Peaking — Squat Strength + DL
Squat strength + deadlift main day. Squat 4-6×3-5 at 80-90% TM, deadlift 3-5×3-5 RPE 8-9, accessory pulls. Heaviest fatigue day of the week. ~80 min.
Estimated session
- Movements 4
- 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 Strength zone — 4-5 × 3-5 reps at 80-90% TM. Final set RPE 9. 3 warm-up sets first 3 × 3 · rest 4 min | 3 | 3 | 4 min |
| 02 | Barbell Deadlift Conventional deadlift, comp stance. 3-5 × 3-5 reps at 80-90% TM escalating across sets. 2 warm-up sets first 3 × 3 · rest 4 min | 3 | 3 | 4 min |
| 03 | Barbell Hip Thrust Glute volume after the deadlift — supports hip extension on future deadlift attempts. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Bent Over Barbell Row Back accessory — supports deadlift lockout and bench arch. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat is the priority — take the full 4 min on top sets and never grind; aim for heavy clean triples. Deadlift is second on purpose: it's the only weekly heavy pull, so add no sets and reset the bar dead each rep, since touch-and-go inflates the count and the lumbar fatigue. Set load off the training max (~90% true 1RM), not the 1RM. Hip thrust and row are back-off accessories — don't let them eat squat or deadlift recovery. Sub trap-bar or block pulls if conventional hurts the back.
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 PL Peaking — Squat Strength + DL template?
Squat is the priority — take the full 4 min on top sets and never grind; aim for heavy clean triples. 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 PL Peaking — Squat Strength + DL, and how long does it take?
PL Peaking — Squat Strength + DL runs 4 movements and about 12 working sets, roughly 71 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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