3/11/22, 11:27 AM

Day 1: Legs

LEG EXTENSION (WARM-UP SETS)

Add weight progressively over 1-2 sets, stopping each one well short of failure.

Leg Extension
2 sets, 10-15 reps (rest 1 min. )

BARBELL BACK SQUAT (WARM-UP SETS)

Add weight progressively over the course of 3-4 sets, staying well short of failure in each set.

Barbell back squat

4 sets, 10 reps (rest 1 min. )

Barbell back squat

4 sets, 8-10 reps (rest 2 min. )

Hack Squat
4 sets, 8-10 reps (rest 2 min. )

Leg Extension
4 sets, 8-10 reps (rest 2 min. )

1/2
3/11/22, 11:27 AM

LYING LEG CURL (WARM-UP SETS)

Add weight progressively over the course of 3-4 sets, staying well short of failure in each set.

Lying Leg Curl

4 sets, 10 reps (rest 1 min. )

Lying Leg Curl

4 sets, 8-10 reps (rest 2 min. )

Dumbbell Romanian Deadlift

4 sets, 8-10 reps (rest 2 min. )

Seated Leg Curl

4 sets, 8-10 reps (rest 2 min. )

2/2