Loads shown use a default full home gym (kettlebells 35–106 lb in pairs + a complete rack). Set your own equipment to get exact weights for your gear.
📈 Your squat, deadlift loads are built from your best logged sets. When a set moves well, add a rep or the smallest plate pair (here or on the gym log) — a new best raises every load after it.
Barbell · Squat day
45 min · Day 1 of 4 · cycle 16 · mesocycle 4, deload
Main lift + accessories · tick off each set as you go
Mesocycle 4 · week 4 of 4Deload week — planned recovery. Keep it light and move well.
W1
Build
W2
Build +
W3
Peak
W4
Deload
Your split day moves when you log a session — not with the date. Activity entries and synced workouts don't count toward it.
Today's intensity — your callToday only; the wave doesn't move.
Intensity
RPE 6 today ≈ 4 rep(s) in reserve. Add the smallest jump (one plate pair) when a week feels easy.
Scaling
Deload week — intentionally light (RPE 6, fewer sets). Planned recovery, not a setback; move well and leave plenty in the tank.
Warm-up
5 min easy cardio, then ramp the main lift in progressively heavier sets to today's working weight
Barbell back squat
2×5 @ RPE 6 · rest 3:00
From your logged best
How to do it
Bar on the upper back, brace hard before you unrack. Sit down between the heels to at least parallel, knees tracking over the toes. Drive the floor away through the mid-foot.
Upper back on a bench, bar over the hips (use a pad), chin tucked. Drive through the heels to full hip extension, squeeze the glutes hard at the top, ribs down — don't arch the lower back to fake height.
⚠ Set the rack's safety pins. Warm-up ramp sets first. Stop a set if form shifts. Not medical advice.
Trained it without tracking sets? Log it in one tap instead:
Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.
Not medical advice. Demo data only. Loads are starting suggestions, not maxes — adjust to how the set actually feels. Each “Find a video demo” opens a curated video search for that exact movement.