Lower A — Free Workout Template

01The 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.

Lower A — every exercise with its working sets, rep or RPE target, and rest.
Order	Exercise	Sets	Target	Rest
01	Barbell Squat Brace the core hard before unracking. Squat to at least parallel — hips below the top of the knees. Drive up through mid-foot, knees track over toes. 3 warm-up sets first 5 × 5 · rest 3:30	5	5	3:30
02	Romanian Deadlift Hinge from the hips with a soft-knee tracking. Lower the bar close to the body to a deep hamstring stretch — knees fixed, hips travel back. Drive the floor away to stand. 1 warm-up set first 4 × 8 · rest 2:30	4	8	2:30
03	Split Squat with Dumbbells Bulgarian split squat — back foot elevated on a bench. Lean torso slightly forward to bias glutes. Front knee tracks over the foot. Drive up through the front heel. 3 × 10 · rest 1:30	3	10	1:30
04	Lying Leg Curls Plant the hips into the pad — no hip-rise to assist. Curl heels to glutes; pause 1 s at peak contraction. Control the eccentric to a full stretch. 3 × 12 · rest 1:15	3	12	1:15
05	Standing Calf Raises Full ROM — drop into a deep stretch, drive up to a hard contraction. Pause 1 s at the top. Don't bounce. 4 × 12 · rest 1 min	4	12	1 min
06	Hanging Leg Raise Lift legs to at least parallel — to vertical if you can without swinging. Pause briefly, lower under control. No momentum. 3 × 12 · rest 1:15	3	12	1:15

The coach sets the loads and moves them up — these are the schemes

02Who · when · how

When to reach for this template

Keep the order — heavy back squat first while fresh sets the day's load, then RDL, split squats, and isolations. Set squat load to hit reps at the listed RPE to at least parallel; don't trade depth for weight. On the RDL, lower to a deep hamstring stretch with knees fixed — the lengthened position is the point, so prioritize range over load. Split squats, leg curls, and calves are accessory volume; control the eccentric and push the final sets close to failure. Hanging leg raises: no swing or momentum.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

03The fit

Programs that use this template

This session is scheduled across a week and progressed over the mesocycle in the programs below.

04Keep exploring

Related templates

More sessions in Build Muscle — same shelf, ready to add to your week.

05FAQ

Common questions

The facts most people check before they drop this session into a week.

01When should I use the Lower A template?

Keep the order — heavy back squat first while fresh sets the day's load, then RDL, split squats, and isolations. 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 Lower A, and how long does it take?

Lower A runs 6 movements and about 22 working sets, roughly 94 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.

06The method