Quick Back
30-min back day. Pull-ups, BB row, cable row. ~9 back sets in a tight session.
Estimated session
- Movements 3
- 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 | Pullups Strict bodyweight or weighted. 3 sets after warmup. 1 warm-up set first 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 02 | Bent Over Barbell Row Hinge, neutral spine, pull bar to lower ribs. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Seated Cable Rows Mid-back squeeze, full lat stretch eccentric. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Low-volume back day (9 working sets): prescribe the listed RPE precisely — there is no room to sandbag. Pull-ups lead while fresh; if last weighted set hit reps at <=RPE8, add +2.5kg belt/DB next session, else hold. If bodyweight pull-ups fail the rep target, sub band-assisted or Lat_Pulldown at matched RPE, not lighter effort. Barbell row is the strength anchor: add load only when all 3 sets hit 8 reps at target RPE. Treat the cable row as the volume finisher — let RPE climb to 9.5 on the last set rather than adding load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Quick Back template?
Low-volume back day (9 working sets): prescribe the listed RPE precisely — there is no room to sandbag. 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 Quick Back, and how long does it take?
Quick Back runs 3 movements and about 9 working sets, roughly 39 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