Run Base Lift: Reduced Session
The written fallback lift session. Same four barbell patterns as the normal lift days, cut to two sets each at ten percent lighter and capped at RPE 6. Used when a run overshot its target effort.
Estimated session
- Movements 4
- Working sets 8
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat 2 sets of 5 at 10% below your last logged working load. Cap at RPE 6 — cut the set short if it climbs past that. 1 warm-up set first 2 × 5 · rest 2:30 | 2 | 5 | 2:30 |
| 02 | Romanian Deadlift 2 sets of 6 at 10% below your last logged working load, RPE 6 ceiling. Positional practice only. 2 × 6 · rest 2:30 | 2 | 6 | 2:30 |
| 03 | Barbell Bench Press - Medium Grip 2 sets of 5 at 10% below your last logged working load, RPE 6 ceiling. 2 × 5 · rest 2 min | 2 | 5 | 2 min |
| 04 | Bent Over Barbell Row 2 sets of 6 at 10% below your last logged working load, RPE 6 ceiling. Finish the session here — no accessories today. 2 × 6 · rest 2 min | 2 | 6 | 2 min |
Coaching notes
Run this in place of whichever lift day was scheduled — it substitutes for both Lift A and Lift B. Load rule: take the last working load logged for that lift, drop it 10%, then stop the set at RPE 6 even if reps remain. Skip every accessory; the barbell patterns are the whole session. Do not add a third set because it feels easy — that is the intended outcome. Return to the normal template next session at the load you used before the conversion, not the reduced one.
The training principles
Let the coach tell you when to add weight.
Squatly Pro unlocks the coach and many of Squatly's templates. The coach suggests your next set while you train, and when this session is part of a program, it proposes sets for your lifts when you start the workout.
Aleks · Coach
Proposal · add weight