Lower B
Hinge-anchored lower day. Deadlift, front squat, hip thrust, leg extension, leg curl, seated calf raise. Pairs with Lower A — together hits ~14 quad, ~20 glute, ~10 hamstring sets / week. ~70 min, 6 exercises.
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 Deadlift Brace, hinge, and pull the slack out of the bar before lifting. Drive the floor away. Lock out hips and knees together — don't hyperextend. Reset between reps for technique focus, or touch-and-go for volume — pick a style and stick to it. 3 warm-up sets first 4 × 5 · rest 4 min | 4 | 5 | 4 min |
| 02 | Front Barbell Squat Bar racked across the front delts, elbows up. Torso stays upright — that's the whole point of the front-loaded position. Squat to depth, drive straight up. 1 warm-up set first 4 × 6 · rest 3 min | 4 | 6 | 3 min |
| 03 | Barbell Hip Thrust Upper back on the bench, knees bent ~90°. Drive hips up — squeeze the glutes hard at the top, ribs down (no lumbar arching). Pause 1 s at lockout, control down. 4 × 10 · rest 2 min | 4 | 10 | 2 min |
| 04 | Leg Extensions Slow tempo (2-3 s eccentric). Pause 1 s at full extension. Don't bounce out of the bottom — full ROM, full control. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Lying Leg Curls Hips planted. Curl heels to glutes, pause 1 s at peak. Eccentric is where the growth comes from — make it 2 s controlled. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 06 | Seated Calf Raise Bent-knee position isolates the soleus. Full ROM — deep stretch at the bottom, hard contraction at the top. Pause 1 s at the peak. 4 × 15 · rest 1 min | 4 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep the order — heavy deadlift first while fresh anchors the day, then front squat, hip thrust, and isolations. Set deadlift load to hit the reps at the listed RPE with a clean lockout; pick reset or touch-and-go and hold it. If the front-rack position is uncomfortable, sub a high-bar back squat at the same reps. On the hip thrust, full lockout with a 1 s glute squeeze, ribs down. Extensions, curls, and seated calves are accessory; control the eccentric and push the last sets close to failure.
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 Lower B template?
Keep the order — heavy deadlift first while fresh anchors the day, then front squat, hip thrust, 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 B, and how long does it take?
Lower B runs 6 movements and about 22 working sets, roughly 101 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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