Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Perform Weeks 1-3
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 - 6 sets | 4 - 6 reps | 180s | 30x0 |
2. Romanian Deadlift | 4 sets | 6 - 8 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 15 - 20 reps | 90s | 2010 |
2A. Lying Leg Curls | 3 - 4 sets | 6 - 10, 15 - 20, 15 - 20, 15 - 20 reps | 120s | 40x0 immediately start second exercise |
2B. 45 Degree Leg Press | 3 - 4 sets | 15 - 20 reps | 120s | 21x0 keep constant tension, no lockout |
3. Walking Dumbbell Lunge | 3 sets | 15 - 20 reps | 60s | 2110 |
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