Powerbuilding — Squat Heavy + Accessories
Heavy squat compound work + quad/glute hypertrophy accessories. Squat 3-5×5-8 RPE 7-9, leg press, RDL, leg extension, calf raise. ~14 quad / 10 hamstring sets. ~75 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 3-5 working sets at 75-85% TM, RPE 7-9. Final set RPE 9. 3 warm-up sets first 3 × 6 · rest 3:30 | 3 | 6 | 3:30 |
| 02 | Leg Press Hypertrophy volume — 4 working sets × 10 RPE 8. 4 × 10 · rest 2 min | 4 | 10 | 2 min |
| 03 | Romanian Deadlift Hamstring + glute hypertrophy work after the squat session. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Leg Extensions Quad isolation. RPE 8-9. Slow controlled tempo. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Standing Calf Raises Full ROM, deep stretch. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat is the strength priority: load off the 75-85% TM band, full rest, consistent depth. If the RPE9 top set lands easier than 9, nudge load next set; if it grinds past 9, hold or drop. Accessories are hypertrophy back-off in the 6-12 zone — leg press and leg extension to RPE9 (within ~1 rep of failure); keep RDL submaximal at the logged RPE, hips back, no rounding (size work, not a second heavy pull). Sub hack or belt squat if a loaded bar bothers the back; match the TM-relative load. Equipment swaps. No machines: Leg Extensions -> a Bulgarian split squat or a slow bodyweight sissy squat; Leg Press -> a dumbbell goblet squat or a weighted walking lunge; Standing Calf Raises -> a bodyweight or dumbbell calf raise off a stair edge. 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 Powerbuilding — Squat Heavy + Accessories template?
Squat is the strength priority: load off the 75-85% TM band, full rest, consistent depth. 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 Powerbuilding — Squat Heavy + Accessories, and how long does it take?
Powerbuilding — Squat Heavy + Accessories runs 5 movements and about 16 working sets, roughly 70 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