S&C Strength C — Posterior Chain
Posterior-chain heavy day. Deadlift, RDL, hip thrust, leg curl, farmer's carry. Strength + grip + core. ~12 working sets + carries. ~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 Deadlift 3-4 working sets × 4-6 reps RPE 8. 3 warm-up sets first 3 × 5 · rest 4 min | 3 | 5 | 4 min |
| 02 | Romanian Deadlift Hamstring stretch volume. 3 × 8 RPE 8. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Barbell Hip Thrust Glute MAV. 3 × 10 RPE 8. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Lying Leg Curls Knee-flexion hamstring iso. 3 × 12 RPE 8-9. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Suitcase Carry Heavy DBs or KBs in each hand — or a single bell, switching sides each set. 3 × 30 m. Grip + trunk + posture. 3 × 1:00 · rest 1:30 | 3 | 1:00 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Posterior-chain strength day. Deadlift first while fresh, longest rest (240 s); ramp RPE 8→9 across the three top sets of 5. Stop any deadlift set if bar speed dies or the spine rounds — bank the rep, don't grind. RDL trains the hamstring stretch: hips back, soft knees, stop short of lumbar flexion; load the stretch, not the lockout. Hip thrust drives glute MAV — full lockout squeeze. Carries: heavy per hand, stay vertical, grip-limited. Sub trap-bar for conventional deadlift or DB RDL at matched reps. Equipment swaps. No machines: Lying Leg Curls -> a Nordic curl or a dumbbell Romanian deadlift. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 S&C Strength C — Posterior Chain template?
Posterior-chain strength day. 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 S&C Strength C — Posterior Chain, and how long does it take?
S&C Strength C — Posterior Chain runs 5 movements and about 15 working sets, roughly 69 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 Posterior Chain version different?
S&C Strength C — Posterior Chain is the posterior chain 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