Day 03 / 07
Legs A
The Squat
The session that separates men who train from men who pose.
23 sets · 75 min · Back Squat
Target map
- 01Back Squat4 × 5–8
- 02Romanian Deadlift3 × 8–10
- 03Leg Press3 × 10–12
- 04Walking Lunge3 × 10–12
- 05Lying Leg Curl3 × 10–12
- 06Standing Calf Raise4 × 10–15
- 07Hanging Knee Raise3 × 10–15
The Anvil
Heavy compounds. Own the load.
- 01
Back Squat
4 × 5–8 · rest 3:00 · Quads · Glutes
Brace like a punch is coming. Sit between the hips. Drive the floor away.
- 02
Romanian Deadlift
3 × 8–10 · rest 2:00 · Hams · Glutes · Back
Soft knees. Push the hips back until the hamstrings scream. Bar stays on the legs.
- 03
Leg Press
3 × 10–12 · rest 1:30 · Quads · Glutes
Feet mid-platform. Don't lock out angry. Controlled depth, no pelvis curl.
The Fire
Volume that grows the muscle.
- 01
Walking Lunge
3 × 10–12 · rest 1:30 · Quads · Glutes
Long stride, knee tracks the toe. Each side counts as one rep.
- 02
Lying Leg Curl
3 × 10–12 · rest 1:15 · Hams
Hips glued down. Curl hard, lower slower than you want to.
- 03
Standing Calf Raise
4 × 10–15 · rest 1:00 · Calves
Full stretch at the bottom. Pause at the top. No bouncing.
- 04
Hanging Knee Raise
3 × 10–15 · rest 1:00 · Core
Posterior tilt. Lift with the abs, not the swing.