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
- 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 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
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 — Reduced template?
One working squat set at RPE 6-7, load still HELD at the week-1 reference — the dose comes down, never up. 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 — Reduced, and how long does it take?
Maintenance Squat & Trunk Day — Reduced runs 3 movements and about 3 working sets, roughly 23 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 Reduced version different?
Maintenance Squat & Trunk Day — Reduced is the reduced 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