Women's Strength 4-Day — Lower (Squat Focus)
Squat-anchored lower day: a heavy RPE top set of back squat, then volume back-off sets, plus RDL, leg press, leg curl, and hip thrust. Strength up front, hypertrophy in the accessories. ~60 min.
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 Main lift. Ramp warmups, one heavy top set at the week's RPE, then back-off sets at ~85% of the top set for reps. 3 warm-up sets first 4 × 4–6 · rest 3 min–3:30 | 4 | 4–6 | 3 min–3:30 |
| 02 | Romanian Deadlift Posterior-chain hinge, submaximal — keep 2-3 reps in reserve. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Leg Press Quad volume, no spinal load. Full depth, controlled. 3 × 12 · rest 2 min | 3 | 12 | 2 min |
| 04 | Lying Leg Curls Hamstring isolation, slow eccentric. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
| 05 | Barbell Hip Thrust Glute strength, full lockout with a 1s squeeze. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 06 | Hanging Leg Raise Anti-extension core — supports bracing under the heavy squat. 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
Squat is the day's priority: ramp warmups, take ONE top set to the week's RPE, then set back-off load at ~85-88% of that top set — do not re-grind a second heavy single. Microload the squat +2.5 kg only when the top set lands at or under target RPE with clean depth; else repeat. RDL and hip thrust are submaximal (2-3 RIR) — hinge, don't yank. Sub Front Squat or Leg Press if knees flag, matching the rep target. Never grind a squat to failure; rack on bar-speed drop.
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 (Squat Focus) template?
Squat is the day's priority: ramp warmups, take ONE top set to the week's RPE, then set back-off load at ~85-88% of that top set — do not re-grind a second heavy single. 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 (Squat Focus), and how long does it take?
Women's Strength 4-Day — Lower (Squat Focus) runs 6 movements and about 18 working sets, roughly 83 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 Focus version different?
Women's Strength 4-Day — Lower (Squat Focus) is the squat 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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