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
- 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 | 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
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 Run Base Lift — Reduced Session template?
Run this in place of whichever lift day was scheduled — it substitutes for both Lift A and Lift B. 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 Run Base Lift — Reduced Session, and how long does it take?
Run Base Lift — Reduced Session runs 4 movements and about 8 working sets, roughly 38 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 Reduced Session version different?
Run Base Lift — Reduced Session is the reduced session 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