Comeback Full-Body B — Hinge
Hinge-anchored return-to-lifting day. Romanian deadlift, dumbbell shoulder press, lat pulldown, dumbbell lunge, biceps curl, back extension. ~6 movements, ~45 min. Posterior-chain re-conditioning at capped RPE.
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 | Romanian Deadlift Hinge from the hips, soft knees, bar close to the legs. Slow eccentric to re-load the hamstrings and spinal erectors. Build the hinge here before any floor deadlift. 2 warm-up sets first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Dumbbell Shoulder Press Seated or standing, braced core. Press in a vertical line, no excessive arch. Stop short of lockout grind. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Wide-Grip Lat Pulldown Initiate from the lats, pull the bar to the upper chest, control back up under tension. Sub band-assisted pull-ups if you're chasing a bodyweight goal. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Dumbbell Lunges Step into a stable lunge, vertical shin, control the descent. Light load — single-leg balance is still re-building. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Dumbbell Bicep Curl Elbows pinned, no swing. Squeeze at the top, control to a straight arm. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 06 | Hyperextensions Back Extensions Hinge to a flat-back finish — do not hyperextend. Pause at the top, lower under control. Rebuilds lower-back endurance. 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
Posterior-chain re-conditioning day — open every lift at ~40-60% of pre-layoff e1RM and progress on movement quality, not ego. Cap working RPE at 6-7 for the first two weeks (3-4 reps in reserve), then advance only when all sets clear the cap with a clean 2-3 s eccentric. The RDL re-loads the hinge from a controlled stretch; reserve the floor deadlift until the lower back tolerates the RDL well. Pulldown swaps to band-assisted pull-ups at matched reps. Curl and back extension stay controlled for capacity, not load.
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 Comeback Full-Body B — Hinge template?
Posterior-chain re-conditioning day — open every lift at ~40-60% of pre-layoff e1RM and progress on movement quality, not ego. 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 Comeback Full-Body B — Hinge, and how long does it take?
Comeback Full-Body B — Hinge runs 6 movements and about 15 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 Hinge version different?
Comeback Full-Body B — Hinge is the hinge 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