Set by Set — Lower B (Hinge Anchor)
Hinge-led lower day at a higher rep class than Lower A. Romanian deadlift is the fixed anchor; split squat, leg press and lying leg curl carry the ramp. No barbell squat here.
Estimated session
- Movements 5
- 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 | Romanian Deadlift ANCHOR — three working sets, deload excepted; the week's heaviest hinge. Two ramping warmup sets first. Hips back, bar close, stop at the end of the stretch. Double progression on 6-8. 2 warm-up sets first 3 × 7 · rest 3 min | 3 | 7 | 3 min |
| 02 | Split Squat with Dumbbells CARRIER — rear foot on the bench, torso slightly forward, front hip loaded. Reps are per side; a set means both sides, at the same dumbbells. 2 × 9 · rest 2 min | 2 | 9 | 2 min |
| 03 | Leg Press CARRIER — the main destination for added quad sets here, at a higher rep class than Lower A. Controlled descent, no bouncing off the bottom. Log the reps. 3 × 14 · rest 2 min | 3 | 14 | 2 min |
| 04 | Lying Leg Curls CARRIER — added hamstring sets land here. Hips flat, three-second lowering, full shortening at the top. Log the reps. 2 × 14 · rest 1:30 | 2 | 14 | 1:30 |
| 05 | Standing Calf Raises Fixed at three sets in every ramp week, higher reps than Lower A. Full stretch, one-second squeeze, no bouncing. Outside the ramp. 3 × 18 · rest 1 min | 3 | 18 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The week's reps-in-reserve target beats the RPE shown here: wk1 3, wk2 2, wk3-4 1, wk5 0-1, wk6 3+. The calf slot stays at RPE 8 all block. Written order, full rest, no supersets. Romanian deadlift first and heavy for the day; its three sets never change. Extra quad sets go on the leg press and extra hamstring sets on the leg curl, at the previous set's load — log every rep. No leg press: add those sets to the split squat, same dumbbells. No leg curl: stiff-legged dumbbell deadlift 12-15, light. No calf machine: standing dumbbell calf raise off a plate. Never substitute a barbell squat here.
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 Set by Set — Lower B (Hinge Anchor) template?
The week's reps-in-reserve target beats the RPE shown here: wk1 3, wk2 2, wk3-4 1, wk5 0-1, wk6 3+. 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 Set by Set — Lower B (Hinge Anchor), and how long does it take?
Set by Set — Lower B (Hinge Anchor) runs 5 movements and about 13 working sets, roughly 61 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 Hinge Anchor version different?
Set by Set — Lower B (Hinge Anchor) is the hinge anchor 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