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
- Working sets 7
The session
| 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 |
Coaching notes
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.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight