Day 3 of 4 · Squat, quads, hamstrings, calves
Legs
~55 min · 5 min warm-up first · every set to failure, good form on the last rep
Offline — showing your last synced weights. Sets save on this phone and sync later.
- 1Done
Barbell Squat
3 × 6–10 · rest 2:00 · tempo 2-1-1-1
kg on the bar
Slow and controlled reps.
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Set kg Reps Done - 2Done
Leg Press
2 × 8–12 · rest 2:00 · RIR 0–1 · tempo 3-1-3-1
kg on the machine
Don't lock your knees; keep your hips on the seat the whole time.
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Set kg Reps Done - 3Done
Leg Extension
3 × 8–12 · rest 1:30 · RIR 0–1 · tempo 3-1-X-1
kg on the machine
Slow and controlled reps. Targets the quads.
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Set kg Reps Done - 4Done
Hamstrings Focused Back Extension
2 × 8–12 · rest 2:00 · RIR 0–1 · tempo 2-1-1-1
added kg · 0 = bodyweight
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Set kg Reps Done - 5Done
Lying Hamstring Curl
2 × 10–20 · rest 2:00 · RIR 0–1 · tempo 2-1-1-1
kg on the machine
Slow and controlled reps. Targets the hamstrings in the shortened position.
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Set kg Reps Done - 6Done
Standing Calf Raise
4 × 10–20 · rest 1:30 · RIR 0–1 · tempo 2-1-1-1
kg on the machine
Slow and controlled reps.
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Set kg Reps Done - 7Done
Decline Sit-Ups
3 × 10–20 · rest 2:30 · tempo 2-1-1-1
added kg · 0 = bodyweight
Add weight to make it harder.
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Set kg Reps Done