Two That Count — Hinge Lead
Hinge-led full-body session. One heavy trap-bar deadlift, then bench and one-arm row supersetted, dumbbell press and pulldown supersetted, and a suitcase carry to close.
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 | Trap Bar Deadlift Ramp over the three warmup sets, one top set at RPE 8, then back-offs at a held load. Reset grip and brace between reps — no bouncing. Log the top set. 3 warm-up sets first 3 × 5 · rest 2:30–3 min | 3 | 5 | 2:30–3 min |
| 02 | Barbell Bench Press - Medium Grip Rep class here is eight to ten, not the squat-led session's five to six — same lift, different job. Bar to the mid chest, elbows tucked. 1 warm-up set first 2 × 10 · rest 30s | 2 | 10 | 30s |
| 03 | One-Arm Dumbbell Row Hand and knee braced on the bench, back flat, elbow driven back and up. Both sets are per side — left, then right, then rest. 2 × 10 · rest 2 min | 2 | 10 | 2 min |
| 04 | Dumbbell Shoulder Press Seated with the bench upright, or standing with the ribs down. Dumbbells give the shoulder a second joint angle in the week. 2 × 10 · rest 30s | 2 | 10 | 30s |
| 05 | Wide-Grip Lat Pulldown Chest tall, bar to the collarbone, control the way up. No cable stack: chin-ups for the same reps, or a second one-arm dumbbell row per side at the same RPE. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 06 | Suitcase Carry One implement, one side — dumbbell, kettlebell or plate. Set 1 left hand, set 2 right hand. Shoulders level, no lean toward the load. Duration progresses, load does not. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Trap bar first, alone, full rest. Set the hips where the bar leaves the floor without the chest dropping, and end any set on the first rep the back rounds — that outranks the rep target and every weekly trigger. Run both pairs as true supersets: first movement, 30 seconds, second, then the listed rest. Substitutions. No trap bar: a barbell deadlift, same RPE, one rep fewer. No pulldown: chin-ups, or a second one-arm row set. Carry: a dumbbell, kettlebell or plate; with no space, hold it static or plank.
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 Two That Count — Hinge Lead template?
Trap bar first, alone, full rest. 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 Two That Count — Hinge Lead, and how long does it take?
Two That Count — Hinge Lead runs 6 movements and about 13 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 Hinge Lead version different?
Two That Count — Hinge Lead is the hinge lead 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