Day 2 of 4 · Squat & quads
Lower A
~62 min · 6 lifts · leave 1–2 reps in the tank
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- 1Done
Barbell Back Squat
4 × 5–8 · rest 3:00 · kg on the bar, incl. the bar
How to · swap
Brace before you descend, knees track over toes, hit depth, drive up.
Station taken? Hack squat.
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Set kg Reps Done - 2Done
Romanian Deadlift
3 × 6–10 · rest 2:30 · kg on the bar, incl. the bar
How to · swap
Soft knees, hips back, bar drags down the thighs to mid-shin. Flat back.
Station taken? Dumbbell RDL.
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Set kg Reps Done - 3Done
Leg Press
3 × 10–15 · rest 2:00 · kg on the stack
How to · swap
Feet mid-platform, lower until hips start to curl, don't lock out hard.
Station taken? Goblet squat.
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Set kg Reps Done - 4Done
Seated Leg Curl
3 × 10–15 · rest 1:30 · kg on the stack
How to · swap
Lean forward slightly for more stretch, control the return.
Station taken? Lying leg curl.
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Set kg Reps Done - 5Done
Standing Calf Raise
4 × 8–12 · rest 1:30 · kg on the stack
How to · swap
Full stretch at the bottom with a 1-second pause, then all the way up.
Station taken? Smith machine calf raise.
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Set kg Reps Done - 6Done
Cable Crunch
3 × 10–15 · rest 1:00 · kg on the stack
How to · swap
Hips still, curl the ribs toward the pelvis, exhale hard.
Station taken? Weighted decline crunch.
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Set kg Reps Done