Two That Count — Squat Lead
Squat-led full-body session. One heavy back squat, then bench and barbell row supersetted, overhead 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 | Barbell Squat Ramp over the three warmup sets, then one top set at RPE 8 — that load is the block's reference. Back-offs hold a load, not a percentage. 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 Heavy rep class — five to six reps, elbows tucked to about 45 degrees, bar to the mid chest. First half of the horizontal pair. 2 warm-up sets first 2 × 6 · rest 30s | 2 | 6 | 30s |
| 03 | Bent Over Barbell Row Torso near parallel, back flat, bar to the lower ribs. Stop the set on the first rep where the torso rises to help. Second half of the horizontal pair. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 04 | Barbell Shoulder Press Seated with back support in the rack, or standing — pick one and keep it for the block. Ribs down, no layback. 1 warm-up set first 2 × 8 · rest 30s | 2 | 8 | 30s |
| 05 | Wide-Grip Lat Pulldown Chest tall, pull the bar to the collarbone, control the way up. No cable stack: chin-ups for the same reps, or a one-arm dumbbell row per side at the same RPE. 2 × 10 · rest 1:30 | 2 | 10 | 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
Squat first, alone, full rest — never fold it into a pair to save time. Take the listed warmup ramp every session; the top set is the week's reference number and a cold top set is a wasted one. Run both pairs as true supersets: first movement, 30 seconds, second movement, then the listed rest. Substitutions. No pulldown: chin-ups for the same reps, or a one-arm dumbbell row at the same RPE. Carry: a dumbbell, kettlebell or plate; with no room to walk, 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 — Squat Lead template?
Squat first, alone, full rest — never fold it into a pair to save time. 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 — Squat Lead, and how long does it take?
Two That Count — Squat Lead runs 6 movements and about 13 working sets, roughly 61 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 Squat Lead version different?
Two That Count — Squat Lead is the squat 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