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 is comp-specific: hold comp depth, stance, and brace on every working set — this volume rehearses the competition pattern. Set squat load off the training max, not the 1RM; pick a weight that lands the whole top set at target RPE, and if the final rep clears RPE by a full point, the load is too heavy — drop it next set. Keep the hinge accessory submaximal so it doesn't tax recovery for the week's pull. Run the isolation accessories to a hard but non-failing finish; they must not compromise squat-day fatigue. Equipment swaps. No machines: Leg Extensions -> a Bulgarian split squat or a slow bodyweight sissy squat. No pull-up bar: Hanging Leg Raise -> a lying leg raise or a reverse crunch on the floor. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 is comp-specific: hold comp depth, stance, and brace on every working set — this volume rehearses the competition pattern. 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight