Day 4 of 4 · Deadlift & posterior chain
Lower B
~62 min · 7 lifts · leave 1–2 reps in the tank
Offline — showing your last synced weights. Sets save on this phone and sync later.
- 1Done
Deadlift
3 × 4–6 · rest 3:00 · kg on the bar, incl. the bar
How to · swap
Bar over mid-foot, take the slack out, push the floor away. Reset every rep.
Station taken? Trap-bar deadlift.
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Set kg Reps Done - 2Done
Bulgarian Split Squat
3 × 8–12 each side · rest 2:00 · kg per dumbbell
How to · swap
Rear foot on the bench, front shin near vertical, sink straight down.
Station taken? Walking lunge.
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Set kg Reps Done - 3Done
Leg Extension
3 × 12–15 · rest 1:15 · kg on the stack
How to · swap
Pause and squeeze at the top, 3-second lower.
Station taken? Sissy squat.
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Set kg Reps Done - 4Done
Lying Leg Curl
3 × 10–15 · rest 1:15 · kg on the stack
How to · swap
Hips pressed into the pad, curl heels to glutes.
Station taken? Nordic curl.
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Set kg Reps Done - 5Done
Barbell Hip Thrust
3 × 8–12 · rest 2:00 · kg on the bar, incl. the bar
How to · swap
Chin tucked, ribs down, drive through heels and hold the lockout 1 second.
Station taken? Hip thrust machine.
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Set kg Reps Done - 6Done
Seated Calf Raise
4 × 12–20 · rest 1:00 · kg on the stack
How to · swap
Pause in the stretch, no bouncing.
Station taken? Leg-press calf raise.
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Set kg Reps Done - 7Done
Hanging Leg Raise
3 × 8–15 · rest 1:00 · added kg · 0 = bodyweight
How to · swap
Curl the pelvis up, don't just swing the legs. Bent knees is fine.
Station taken? Captain's chair knee raise.
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Set kg Reps Done