Hold the Muscle — Anchor B
Hinge-led anchor session. Stiff-legged deadlift, floor press, straight-arm pullover and dumbbell step-ups — two hard sets each, the hinge load logged and defended.
Estimated session
- Movements 4
- 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 | Stiff-Legged Dumbbell Deadlift Soft knees, hips back, dumbbells tracking the thighs. Stop at the point the hamstrings stop lengthening. Anchor lift — log the load. 1 warm-up set first 2 × 10 · rest 2 min | 2 | 10 | 2 min |
| 02 | Dumbbell Floor Press Knees bent, elbows tucked to about 45 degrees. Pause when the upper arms touch the floor, then press. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 03 | Straight-Arm Dumbbell Pullover One dumbbell, shoulders across the bench, hips low. Reach back with near-straight arms and pull with the lats, not the elbows. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 04 | Dumbbell Step Ups Platform at roughly knee height. Ten reps per leg, driving through the heel of the working foot. No hop from the back leg. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Hinge first, always — it is the anchor and degrades fastest under fatigue. Hips back, dumbbells close to the legs; stop the set the moment the lower back rounds. Equipment swaps. No bench for the pullover: lie on the floor. No platform for the step-ups: a staircase at knee height, or a reverse lunge at the same reps. Vertical-pull latitude: a wide-grip lat pulldown at matched reps and RPE, or an inverted row from a waist-height bar or sturdy table edge with the feet walked out to set difficulty.
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 Hold the Muscle — Anchor B template?
Hinge first, always — it is the anchor and degrades fastest under fatigue. 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 Hold the Muscle — Anchor B, and how long does it take?
Hold the Muscle — Anchor B runs 4 movements and about 8 working sets, roughly 39 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 Anchor B version different?
Hold the Muscle — Anchor B is the anchor b 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