Station & Stride Strength — Lunge, Hinge, Carry
The week's only barbell day, built around the patterns stations actually use. Moderate squat and Romanian deadlift, then loaded walking lunge, step-ups and a single-side carry. Six exercises.
Estimated session
- Movements 6
- 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 3 working sets of 6-8. Submaximal on purpose — this is leg durability for stations, not a squat cycle. 2 warm-up sets first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 02 | Romanian Deadlift 3 sets of 8. Hips back, bar close, stop when the hamstrings stop lengthening — never chase range with a rounded back. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Barbell Walking Lunge 2 sets of 10 steps per leg. Light bar — this is the pattern a station uses under fatigue, not a max effort. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 04 | Dumbbell Step Ups 2 sets of 10 per leg to a knee-height platform. Drive through the whole foot, no push off the trailing leg. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 05 | Suitcase Carry 2 carries of 40 s per side, heavy. Shoulders level and ribs down; the trunk resisting the tilt is the whole exercise. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
| 06 | Plank 2 holds of 45 s. Glutes squeezed, no sagging, breathe normally. 2 × 45s · rest 45s | 2 | 45s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Barbell first while fresh, unilateral work second, carry and trunk last — never reorder to save time. Squat and Romanian deadlift are straight sets at full rest; step-ups and carry pair as a circuit. Add load only when every working set cleared its reps at or below the week's target RPE, and cap the day at RPE 8. Substitutions: no barbell for lunges, dumbbells at matched reps; no platform, a stair landing; no dumbbell for the carry, one end of a loaded bar.
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 Station & Stride Strength — Lunge, Hinge, Carry template?
Barbell first while fresh, unilateral work second, carry and trunk last — never reorder to save time. 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 Station & Stride Strength — Lunge, Hinge, Carry, and how long does it take?
Station & Stride Strength — Lunge, Hinge, Carry runs 6 movements and about 14 working sets, roughly 56 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 Lunge, Hinge, Carry version different?
Station & Stride Strength — Lunge, Hinge, Carry is the lunge, hinge, carry 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