Readiness Menu — Volume Lower
The volume lower menu item. Leg press, lying leg curl and a dumbbell split squat at 10-15 reps, two reps in reserve. Supported and stabilized picks that still work on a mediocre day.
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 | Leg Press Feet shoulder width, knees tracking the toes, lower until the hips just begin to tuck. Do not lock the knees out hard at the top. 1 warm-up set first 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 02 | Lying Leg Curls Hips flat on the pad, curl the heels toward the glutes and control the lowering for two full seconds. 3 × 15–12 · rest 1:30 | 3 | 15–12 | 1:30 |
| 03 | Split Squat with Dumbbells Rear foot elevated, torso tall, ten to twelve per side. Lighter and longer than the heavy-day version. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The low-readiness option, not the easy option — every working set still stops at two reps in reserve. Written order, no supersets, 90 seconds between sets. The split squat runs 10-12 per side here, not the heavy day's 6-8. Block set increases go to the leg press first, then the leg curl. Equipment swaps. No leg press: back squat at 10-12 reps capped at RPE 7, never a heavy top set. No leg curl machine: a second dumbbell Romanian deadlift slot at 12-15 reps.
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.
03What makes the Volume Lower version different?
Readiness Menu — Volume Lower is the volume lower 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