Lower B — 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 B — every exercise with its working sets, rep or RPE target, and rest.
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

02Who · when · how

When to reach for this template

Run in order: deadlift carries the most systemic fatigue, so keep it first while fresh — fatigue here degrades front-squat depth, not the reverse. Anchor barbell loads to e1RM from logged sets; if the final top set lands at or below its target RPE, add ~2.5 kg next session, else hold. Front-rack discomfort: sub high-bar back squat at the same reps/RPE. No barbell: trap-bar or DB RDL for the hinge. Treat the top set's listed RPE (9–9.5) as the autoregulation ceiling on isolations — stop a rep short of form breakdown, don't chase grinders. Equipment swaps. No machines: Leg Extensions -> a Bulgarian split squat or a slow bodyweight sissy squat; Lying Leg Curls -> a Nordic curl or a dumbbell Romanian deadlift; Seated Calf Raise -> a bent-knee calf raise with a dumbbell resting on the knee. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.

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 B template?

Run in order: deadlift carries the most systemic fatigue, so keep it first while fresh — fatigue here degrades front-squat depth, not the reverse. 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.

06The method