RPE Autoreg Peak — Squat Day
Squat-focused day in a pure-RPE (RTS-style) peaking block. Comp squat + secondary bench, both prescribed by target RPE only — no weights, no %TM. Pause squat and quad/ham accessories round it out. ~70 min.
Estimated session
- Movements 5
- 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 Competition squat — comp depth, stance, brace every rep. RPE-only top set, then RPE-capped back-offs. No prescribed weight. 3 warm-up sets first 3 × 4 · rest 3:30–4 min | 3 | 4 | 3:30–4 min |
| 02 | Barbell Bench Press - Medium Grip Secondary comp bench — one RPE point easier than the bench day. Keep bar path and pause comp-legal. RPE-only. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Front Barbell Squat Quad + brace assistance. Upright torso, controlled descent. Sub to a paused high-bar back squat at the same RPE if rack-limited. 2 × 6 · rest 2:30 | 2 | 6 | 2:30 |
| 04 | Lying Leg Curls Hamstring volume — supports the hinge without taxing the back. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 05 | Hanging Leg Raise Trunk bracing support for heavy squat loads. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Pure RPE — no targetWeight; compute load from the lifter's last comparable top set + back-off logs, never a %TM. Comp squat is the read: load to the prescribed reps at target RPE, then back-offs ~6-8% lighter. If the top set is >half a point under target, add load next set; if it grinds above, cut the back-offs and stop. Secondary bench stays one RPE point under the bench day — not a second max. Front squat sub: paused high-bar back squat at the same RPE if rack/mobility limits. Hold accessories submaximal.
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 RPE Autoreg Peak — Squat Day template?
Pure RPE — no targetWeight; compute load from the lifter's last comparable top set + back-off logs, never a %TM. 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 RPE Autoreg Peak — Squat Day, and how long does it take?
RPE Autoreg Peak — Squat Day runs 5 movements and about 12 working sets, roughly 67 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 Squat Day version different?
RPE Autoreg Peak — Squat Day is the squat day 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