PHUL — Lower Hypertrophy
Hypertrophy-day lower: front squat or hack squat, RDL, walking lunges, leg extension, seated leg curl, and high-rep calves — all in the 8-15 zone with short rests. ~65 min.
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 Lead quad movement, deep ROM, 8-12 reps. 1 warm-up set first 3 × 12–8 · rest 2 min | 3 | 12–8 | 2 min |
| 02 | Romanian Deadlift Hamstring/glute hypertrophy, 10-12 reps, flat back. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Dumbbell Lunges Single-leg volume, 10-12 per leg. 2 × 12–10 · rest 1:30 | 2 | 12–10 | 1:30 |
| 04 | Leg Extensions Quad isolation, 12-15 reps. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 05 | Seated Leg Curl Hamstring isolation, 12-15 reps. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 06 | Seated Calf Raise Soleus volume, 15-20 reps, full stretch. Final set AMRAP. 3 × 18–AMRAP · rest 1 min | 3 | 18–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume day: 8-15 zone, RPE 8-9, 60-120 s rests; amrap finals on leg ext / seated curl / calf push to RPE 9.5. Hack squat first while fresh — deep stretch under load, size work not a max. Keep RDL submaximal, flat back, real bottom stretch — never a heavy pull. If an amrap set beats top-of-range reps at the prescribed RPE, add load next set; if reps fall below range, hold load. Sub leg press for hack squat, lying curl for seated; match reps and RPE.
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 PHUL — Lower Hypertrophy template?
Volume day: 8-15 zone, RPE 8-9, 60-120 s rests; amrap finals on leg ext / seated curl / calf push to RPE 9.5. 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 PHUL — Lower Hypertrophy, and how long does it take?
PHUL — Lower Hypertrophy runs 6 movements and about 17 working sets, roughly 67 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 Hypertrophy version different?
PHUL — Lower Hypertrophy is the lower hypertrophy 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.
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Aleks · Coach
Proposal — add weight