Maintenance Squat & Trunk Day: Reduced
Taper and test-week squat exposure. One working squat set, one shrug set, one plank. The only downward change to the maintenance dose all block. ~25 min. Barbell and rack only.
Estimated session
- Movements 3
- Working sets 3
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat One working set, load held at the week-1 reference. Warm up fully — a cold single working set is worse than none. 2 warm-up sets first 1 × 5 · rest 3 min | 1 | 5 | 3 min |
| 02 | Barbell Shrug One set, straight up, one-second hold at the top. Skip it if the traps are still sore. 1 × 12 · rest 1:30 | 1 | 12 | 1:30 |
| 03 | Plank One braced hold, straight line heels to head, ribs down. Stop when the low back sags. 1 × 45s · rest 1 min | 1 | 45s | 1 min |
Coaching notes
One working squat set at RPE 6-7, load still HELD at the week-1 reference — the dose comes down, never up. Warm up fully anyway; a cold single working set is the worst version of it. If the user logs extra sets or load, restate the rule: the squat is parked so the pull can be tested fresh. Skip the shrugs if the traps are still sore. Plank is a braced hold, ribs down — stop it the moment the low back sags.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight