PL Peaking — Squat Volume
Squat volume day in a 12-week peaking block (week-1 shape — wave shifts through accumulation / intensification / peak / testing). 3-5×8 squat at 65-75% TM, RDL accessory, leg extension, hip thrust, abs. ~70 min.
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 | Barbell Squat Competition-style squat — comp depth, comp stance, brace pattern. Volume zone: 3-5 sets × 8 reps at 65-75% TM RPE 7-8. 3 warm-up sets first 4 × 8 · rest 3:30 | 4 | 8 | 3:30 |
| 02 | Romanian Deadlift Hamstring + lower-back accessory work. Sets the foundation for deadlift later in the week. 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Leg Extensions Quad isolation. High reps for vastus medialis emphasis (knee health for heavy squat work). 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Barbell Hip Thrust Glute volume — the often-undertrained driver for squat / deadlift hip extension. Pause at lockout, control down. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Hanging Leg Raise Core volume — strong abs support spinal bracing under heavy load. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat with the competition setup every set — comp depth, stance, and brace — so the volume builds the pattern you'll test, not a gym variant. Pick a weight you can hold across all sets at the target RPE; if the last blows past it, the opener was too heavy. Drive load off the training max, not the 1RM. Keep the RDL submaximal — it trains the hinge without taxing the back like a heavy pull. Run leg extension, hip thrust, and leg raises as non-compromising back-off.
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 Volume template?
Squat with the competition setup every set — comp depth, stance, and brace — so the volume builds the pattern you'll test, not a gym variant. 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 Volume, and how long does it take?
PL Peaking — Squat Volume runs 5 movements and about 15 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.
03What makes the Squat Volume version different?
PL Peaking — Squat Volume is the squat volume 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