Wednesday
Lower Strength
Estimated Time
75-90 min
Session Preview
Back squat, RDL, leg press, lunges
Intent
Build lower-body force production with heavy squat and hinge work, then finish with moderate posterior-chain volume and controlled conditioning.
Main Strength Work
Back Squat
5 sets × 3-5
Romanian Deadlift
4 sets × 5-6
Leg Press
3 sets × 8
Walking Lunges
3 sets × 10 each leg
Posterior Chain
Lying Hamstring Curl
3 sets × 10-12
Standing Calf Raise
4 sets × 12-15
Core
Hanging Leg Raises
3 sets × 12
Cable Crunch
3 sets × 15
Cardio
Stairmaster
10-15 min
Moderate pace only. Leg recovery matters here, so avoid max effort.