Machine Circuit — Lower B
Machine-only lower, hip and posterior-chain lead. Smith hip thrust, Smith squat, seated curl, adductor, seated calf raise, hanging leg raise. Glute- and hamstring-biased counterpart to Lower A. ~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 | Smith Machine Hip Raise Glute lead. Shoulders on bench, chin tucked, drive to lockout, pause 1 s, squeeze. 2 warm-up sets first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 02 | Smith Machine Squat Secondary squat. Feet slightly forward, hips below knees, brace, drive up. 1 warm-up set first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 03 | Seated Leg Curl Hamstrings at length. Pad above ankles, pause at full contraction, slow eccentric. Final set AMRAP. 3 × 12, last AMRAP · rest 1:15 | 3 | 12–AMRAP | 1:15 |
| 04 | Thigh Adductor Adductor machine. Controlled squeeze inward, pause, slow return. No bouncing. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Seated Calf Raise Soleus bias. Full stretch at bottom, pause, drive to full plantarflexion. 3 × 15–12 · rest 45s | 3 | 15–12 | 45s |
| 06 | Hanging Leg Raise Core. Curl pelvis up, no swing. Use captain's chair if grip fails first. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Machine lower, hip/posterior lead, 8-15 zone. Lead the Smith hip thrust fresh (RPE 7-8, 1 s lockout squeeze); Smith squat is the secondary squat, full depth not quarter reps. Seated leg curl trains hamstrings at length; final set AMRAP to RPE 9.5. Add load only when all sets clear reps below target RPE, else repeat. Sub leg-press glute bridge for the hip thrust, or pendulum squat for the Smith squat, at matched reps/RPE. Controlled eccentric, full ROM throughout.
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 B template?
Machine lower, hip/posterior lead, 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 B, and how long does it take?
Machine Circuit — Lower B 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 B version different?
Machine Circuit — Lower B is the lower 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight