Maintenance Squat & Trunk Day
Squat held at a stated maintenance dose while the deadlift is prioritized. Two working squat sets, shrugs, planks. ~7 working sets, ~40 min. Barbell and rack only.
Estimated session
- Movements 3
- 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 Two working sets, load held for the block. Warm up fully — this is the only squat exposure of the week. 3 warm-up sets first 2 × 5 · rest 3 min | 2 | 5 | 3 min |
| 02 | Barbell Shrug Straight up, one-second hold at the top, no rolling. Traps hold the bar at lockout. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 03 | Plank Straight line heels to head, glutes squeezed, ribs down. This is the brace you use on the pull. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Maintenance dose, not a leg day. Exactly two working squat sets at RPE 7-7.5, load HELD at the week-1 reference all block — no added sets or load. If the user logs extra sets or extra load, restate the rule: the squat is held so the deadlift can move. Warm up fully anyway — this is the week's only squat exposure. If squat soreness persists into the next heavy pull, cut to one working set rather than moving the pull. Planks are braced holds, ribs down.
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 Maintenance Squat & Trunk Day template?
Maintenance dose, not a leg 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 Maintenance Squat & Trunk Day, and how long does it take?
Maintenance Squat & Trunk Day runs 3 movements and about 7 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.
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