Reload A2 — Earned Pull
The Earned Load version of the hinge day: one five-rep top set on the hinge, two back-off sets, then rear lunge, dumbbell row and a two-set trunk block. 6 movements, ~50 min. Runs weeks 9-11 only.
Estimated session
- Movements 6
- 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 | Stiff-Legged Dumbbell Deadlift Push the hips back, ribs down, dumbbells tracking the thighs. Stop the descent where the back would round. The top set is heavy, not maximal — rack it with two reps still there. 2 warm-up sets first 3 × 5–6 · rest 2:30–3 min | 3 | 5–6 | 2:30–3 min |
| 02 | Dumbbell Rear Lunge Step back, not forward — the rear step keeps the torso upright and the shear off the low back. Both feet on the floor, no elevation. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bent Over Two-Dumbbell Row With Palms In Hips back to a 45-degree torso, not parallel. Chest tall, row to the hip, stop the set when the torso starts drifting upward. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Suitcase Carry One dumbbell, walk tall, refuse to lean. Twenty seconds per side, switch hands at the halfway point; time is the progression — drop the weight before the lean appears. 2 × 50s · rest 45s–1 min | 2 | 50s | 45s–1 min |
| 05 | Side Bridge Reps, not a long hold: lift, stack, two-second hold at the top, lower with control. Knees bent if the straight-leg version sags. 2 × 8–6 · rest 45s–1 min | 2 | 8–6 | 45s–1 min |
| 06 | Bird Dog Opposite arm and leg, hips level, two-second pause at extension. A wobble means the rep counted for nothing — reset and go again. 2 × 8–6 · rest 45s–1 min | 2 | 8–6 | 45s–1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Hinge first and heaviest, trunk last. Top set is five reps at RPE 8 — two reps in reserve, no grinding, no failure, and it opens at the week-7 working load. Beginner track, and anyone who did not clear the four-week symptom gate, replaces the top set with a third set of six at RPE 7 and progresses by load only. Commercial swap at matched reps and RPE: trap-bar deadlift from blocks, or a conventional barbell pull from the floor. Carry and side bridge alternate as a pair — both are anti-lateral-flexion, so pairing them keeps the trunk to one exposure window; rest between the pair, not within it. Weekly coachingInstructions override these RPE targets; never exceed the week's stated cap.
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 Reload A2 — Earned Pull template?
Hinge first and heaviest, trunk last. 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 Reload A2 — Earned Pull, and how long does it take?
Reload A2 — Earned Pull runs 6 movements and about 15 working sets, roughly 54 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 Earned Pull version different?
Reload A2 — Earned Pull is the earned pull 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