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Friday - Lower 2
The last day of the week will be one you'll likely be sweating through

Hitting legs is no joke, there’s a reason the skeleton has a lot less work for this area, it’s INTENSE.
Let’s dive into Lower 2 so you can make another day that you dread. perfect way to end the week 😀
Lower 2
The Skeleton
Your second Lower session only has one block (that should scare you).
For the most part these exercises will be in the 4-8 rep range with 0-1 RIR but please read the description of each type of exercise to make sure.
To learn about how to perform warmups on this please read this.
Every set no matter what will have 2-3m rest.
First Block | Muscle Target |
---|---|
1-2x Calf Press | Calves |
2x Hip Thrust | Glutes 😳 |
2x Back Extension | Hamstrings |
2x Adductor | Adductors 😳 |
Yeah, this is going to be a wild day.
Picking/Performing the Exercises
First Block
1-2x Calf Press
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You already know all about these and how to do them, do it the same way as last time, or pick something slightly different for novelty, otherwise.
For this exercise you’re trying to pick something that makes you move the feet similar to this image.
You’re keeping your legs straight
You’re getting as deep of a stretch as possible
You’re bringing the feet to a neutral position, not trying to go on your tippy toes
The image assumes you’re on something like a leg press, if you are using something else just make sure the movement and cues are similar.
Pick something that lets you continue to load forever (bodyweight won’t work).
Hardest position: When you do this try and make it so that it’s hardest at the bottom of the movement.
Proximity to failure: You have the option of doing 1 or 2 sets, do whatever you feel like but take both sets here to failure.
Rep range: Try and stay in the 4-8 rep range for this one.
Exercise rankings: Leg Press > Standing Machine Calf Raise > Smith Calf Raise > BB Calf Raise > Never Do Bent Leg Calf Raise
Rep speed: Aim for a maximal effort concentric, 3 second controlled eccentric, and a long pause at the bottom (5 seconds is good).
Equipment: If you’ve got cranky knees you can use knee wraps.
2x Hip Thrust
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For this exercise we’re trying to pick something that makes us extend at the hips similar to this image.
You’re holding onto something for support (can be a barbell)
You’re controlling the weight
You’re focusing on extending at the hip, not using the back
Your lower leg is straight at the end of the movement
You’re bracing your abs as you come up
You’re keeping your chin tucked
You’re supporting your back on something so it lets you pivot
You’re drilling your feet into the ground
Your feet are slightly externally rotated and shoulder width apart
The image assumes we’re doing a barbell hip thrust, if we do this on something else we need a similar movement path and force.
Hardest position: This should be hardest at the top
Proximity to failure: Try and be at 0-1 RIR.
Rep Range: Try and stay in the 4-8 rep range for this one.
Exercise rankings: Barbell Hip Thrust > Machine Hip Thrust > Smith/DB/KB Hip Thrust
Rep speed: Aim for a maximal effort concentric, 3 second controlled eccentric, and a short pause at the top/bottom.
2x Back Extension
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For this exercise we’re trying to pick something that makes us bend at the hips similar to this image.
Can be swapped for an SLDL.
You’re using something like a romans chair to lock you in place as you bend forward
You’re only bending at the hips, not the back
You’re not overextending at the top, just stopping when you’re at a normal position
You’re using weight to load
You have your feet slightly externally rotated at shoulder width
You’re pushing with your glutes to come up
The image assumes we’re doing a 45 back extension, if we were using a free weight/other machine instead we’d just want to make sure that the leg path is similar and that force acts the same way.
Hardest position: This should be hardest when you’re parallel to the floor
Proximity to failure: Try and be at 0-1 RIR.
Rep Range: Try and stay in the 4-8 rep range for this one.
Exercise rankings: 45 Degree Back Extension > Smith Rigged Up 45 > SLDL
Rep speed: Aim for a maximal effort concentric, 3 second controlled eccentric, and a short pause at the top/bottom.
2x Adductor
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For this exercise we’re trying to pick something that makes us move our legs similar to this image.
You’re focusing on closing the legs
You’ve set the machine up so that it makes you spread your legs, but doesn’t hurt you
You’re holding onto handles to give yourself stability
Hardest position: Pick whatever is most comfortable
Proximity to failure: Try and be at 0-1 RIR.
Rep Range: Try and stay in the 4-8 rep range for this one.
Exercise rankings: Adductor Machine > Bodyweight Adductor Curls (Copenhagen Hip Adduction)
Rep speed: Aim for a maximal effort concentric, 3 second controlled eccentric, and a short pause at the top/bottom.
Demo Lower 2 Session
This is what most people’s Lower 2 is going to look like (there’s variance it’s just the skeleton is quite narrow on this one)
Also this is what my ver would be, not yours, just saying.
First Block | Muscle Target | Exercise I‘d Pick (for me) |
---|---|---|
1-2x Calf Press | Calves | Lengthened Partial Calf Press |
2x Hip Thrust | Glutes | Barbell Hip Thrust |
2x Back Extension | Hamstrings | Smith Machine Rigged Up Back Extension 😁 very annoying to setup but very worth it (i don’t have romans chair) |
2x Adductor | Adductors | Adductor Machine (duh) |
The biggest choice here will probably be picking SLDLs over 45s 🙄
I don’t see many people who want to do Hip Thrusts/Adductor, they’re needed but when someone hates a movement path they usually don’t have a favourite hated movement.
Other Things You Should Bear in Mind
Look I’ll be honest as it’s the last day in this series of these 4 lessons let me break it down quickly.
You definitely need to look at that, it’s pointless to even be making this workout plan without reading that
So so, just talks about techniques to stay consistent and give it your 100%, can be a self exploratory journey and could be a skip (but very important) either way you don’t need it as much
Diet important yeah, most guys know the majority of stuff though, this covers why bulking probably isn’t the best move for you (big belief people need breaking)
Tracking workouts is super important, I feel like making this workout plan means you’ll track, if not then please read that if you need convincing.
All in all 1 is the most important.
Alright that’s the entire workout program done.
I’m not sure why probably hydration but my tricep has been twitching for the last few days, might wanna fix that, and yet I still wrote these emails for you.
Maybe it was the skeleton modelling that caused it… 🙄
But I truly hope you enjoy the workout we’ve put together.
Keep following it, don’t change it often (unless you hate an exercise but figure that out quick).
Run this skeleton forever, every 3 months of so change priority of exercises if you need to, and get those gains.
Your Hypertrophy Hero,
Fletcher
P.S. The question I’ve been asked the most about with this mini series is “can I increase the sets”. I’ve wrote a lot about volume here, and here, so here’s my deal to you. You CAN increase the sets IF you check two boxes. 1) you have been following this program consistently for at least 2 months and have been logging your training, feel very motivated and like you’ve been dialled in and 2) you’re going to compare the progressive overload you saw in the last month of the lower volume, compared to the second month of the higher volume. If you genuinely saw more strength/rep increase across the board, keep the new volume, if not remove.
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