Women's Strength 4-Day — Lower (Deadlift Focus)
Deadlift-anchored lower day: a heavy RPE top set of conventional pull, then volume back-off sets, plus front squat, hip thrust, glute-ham, and core. Pull strength first, posterior size after. ~60 min.
Estimated session
- Movements 5
- 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 Deadlift Main lift. Reset every rep. Ramp warmups, one top set at the week's RPE, then back-off sets at ~80-85% of the top set. 3 warm-up sets first 3 × 3–5 · rest 3:30–4 min | 3 | 3–5 | 3:30–4 min |
| 02 | Front Barbell Squat Quad-biased secondary squat, lighter spinal load than back squat. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Barbell Hip Thrust Glute strength, full lockout with a 1s squeeze. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Glute Ham Raise Hamstring/posterior-chain accessory; sub leg curl if no GHD. 3 × 10–8 · rest 1:30 | 3 | 10–8 | 1:30 |
| 05 | Cable Crunch Loaded trunk flexion — bracing volume for the pull. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Deadlift is the priority: ramp warmups, take one top set to the week's RPE, then set back-off load at ~80-85% of it — reset and brace every rep, no touch-and-go on heavy work, no hitching. Microload deadlift +2.5 kg only when the top set hits target RPE with a clean lockout; else repeat. Front squat is secondary (2-3 RIR), not a max. Sub Sumo Deadlift if the back rounds conventional. Hip thrust and glute-ham stay submaximal; never grind the pull to failure — cut on form breakdown.
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 Women's Strength 4-Day — Lower (Deadlift Focus) template?
Deadlift is the priority: ramp warmups, take one top set to the week's RPE, then set back-off load at ~80-85% of it — reset and brace every rep, no touch-and-go on heavy work, no hitching. 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 Women's Strength 4-Day — Lower (Deadlift Focus), and how long does it take?
Women's Strength 4-Day — Lower (Deadlift Focus) runs 5 movements and about 14 working sets, roughly 67 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 Deadlift Focus version different?
Women's Strength 4-Day — Lower (Deadlift Focus) is the deadlift focus 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
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