Set by Set — Lower A (Squat Anchor)
Squat-led lower day. Barbell squat and Romanian deadlift hold fixed set counts all block; leg press and lying leg curl carry the weekly set ramp. Calves run flat throughout.
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 ANCHOR — three working sets, deload excepted. Two ramping warmup sets first. Bar on the upper back, brace, sit between the hips to at least parallel. Double progression on 5-7. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Romanian Deadlift ANCHOR — two working sets, deload excepted. Knees softly fixed, bar tracking the thighs, descend until the hamstrings stop lengthening. Stop the moment the lower back rounds. Double progression on 8-10. 1 warm-up set first 2 × 9 · rest 2:30 | 2 | 9 | 2:30 |
| 03 | Leg Press CARRIER — this is where the week's added quad sets go. Feet shoulder-width and mid-platform, knees tracking over the toes, no lumbar rounding at the bottom. Log the reps. 2 × 11 · rest 2 min | 2 | 11 | 2 min |
| 04 | Lying Leg Curls CARRIER — the week's added hamstring sets go here. Hips flat on the pad, curl to full shortening, lower under control for three seconds. Log the reps. 3 × 11 · rest 1:30 | 3 | 11 | 1:30 |
| 05 | Standing Calf Raises Fixed at three sets in every ramp week — calves sit outside the ramp. Full stretch at the bottom, one-second squeeze at the top, no bouncing. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The week's reps-in-reserve target beats the RPE shown here: wk1 3, wk2 2, wk3-4 1, wk5 0-1, wk6 3+. The calf slot stays at RPE 8 all block. Written order, full rest, no supersets. Squat and Romanian deadlift first; their set counts are fixed regardless of the week's table. Extra sets go on the leg press and leg curl only, at the previous set's load — log every carrier rep. No leg press: dumbbell rear-foot-elevated split squat, same reps, one side each counting as one set. No leg curl: stiff- legged dumbbell deadlift 12-15, light. No calf machine: standing dumbbell calf raise off a plate.
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 Set by Set — Lower A (Squat Anchor) template?
The week's reps-in-reserve target beats the RPE shown here: wk1 3, wk2 2, wk3-4 1, wk5 0-1, wk6 3+. 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 Set by Set — Lower A (Squat Anchor), and how long does it take?
Set by Set — Lower A (Squat Anchor) runs 5 movements and about 13 working sets, roughly 61 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 Anchor version different?
Set by Set — Lower A (Squat Anchor) is the squat anchor 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
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