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
A tight 30-minute back hit — move with intent and keep rest honest. Hold the order: pull-ups while fresh, then barbell row, then cable row. On pull-ups, add belt or dumbbell weight once you clear the reps at RPE 8; if you can't hit them, scale to band-assisted or lat pulldown at matched effort. Keep the row strict — hinge, neutral spine, pull to the lower ribs, no jerking. Cue a full lat stretch and hard mid-back squeeze on every rep. Only nine sets here — push the listed RPE.
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?
A tight 30-minute back hit — move with intent and keep rest honest. 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