Machine Circuit — Lower A
Machine-only lower, quad-led. Hack squat, leg press, lying and seated curls, leg extension, calf press, cable crunch. Guided paths — push the quads hard without a barbell on your back. ~55 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 | Hack Squat Primary squat. Medium foot width, hips below knees, drive up, no hard lockout. 2 warm-up sets first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Leg Press Mid-platform feet. Full ROM, knees track toes, drive up without locking out. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Lying Leg Curls Hips planted, curl heels to glutes, pause 1 s, control eccentric. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
| 04 | Leg Extensions Quad finisher. Slow tempo, pause 1 s at top, no bouncing. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 05 | Calf Press On The Leg Press Machine Full stretch at bottom, pause, drive to full plantarflexion. No bouncing. 3 × 15–12 · rest 45s | 3 | 15–12 | 45s |
| 06 | Cable Crunch Kneel, rope behind head, crunch toward thighs from the abs, hard squeeze. 2 × 15–12 · rest 45s | 2 | 15–12 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Machine lower, quad-led, 8-15 zone. Set foot placement before loading: medium-width, low on the hack-squat platform; mid-platform on the leg press; both to hips-below-knees depth, no quarter reps. Lead hack squat and leg press at RPE 7-8 while fresh; only the leg-extension final set is AMRAP to RPE 9.5 — the curl tops at RPE 8.5, no AMRAP. Add one stack pin / +5 kg plate-loaded only when every set clears reps below target RPE, else hold. Sub Smith or pendulum squat for the hack squat at matched reps/RPE. Controlled eccentric, no hard lockout.
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 Machine Circuit — Lower A template?
Machine lower, quad-led, 8-15 zone. 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 Machine Circuit — Lower A, and how long does it take?
Machine Circuit — Lower A runs 6 movements and about 17 working sets, roughly 68 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 Lower A version different?
Machine Circuit — Lower A is the lower a 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight