Sunday
Legs Hypertrophy + Core
Estimated Time
80-95 min
Session Preview
Front squat, split squat, hip thrust + intervals
Intent
A high-volume lower day built around quad growth, posterior-chain support, and the week’s only truly hard conditioning push.
Quad Focus
Front Squat
4 sets × 8-10
Bulgarian Split Squat
3 sets × 10 each leg
Leg Extension
4 sets × 15
Hamstrings / Glutes
Seated Hamstring Curl
4 sets × 12-15
Hip Thrust
4 sets × 10-12
Calves
Seated Calf Raise
5 sets × 15-20
Conditioning Finisher
Sled Push or Stairmaster Intervals
10 min total
Hard 45 sec
Easy 75 sec
This is the only hard conditioning dose in the week, so treat it like a finisher instead of a second workout.