Day 06 / 07
Legs B
The Split
Hack squats and split squats. The kind of pump you earn.
23 sets · 70 min · Hack Squat
Target map
- 01Hack Squat4 × 6–10
- 02Barbell Hip Thrust3 × 8–10
- 03Bulgarian Split Squat3 × 8–10
- 04Leg Extension3 × 12–15
- 05Seated Leg Curl3 × 10–12
- 06Seated Calf Raise4 × 12–15
- 07Ab Wheel Rollout3 × 8–12
The Anvil
Heavy compounds. Own the load.
- 01
Hack Squat
4 × 6–10 · rest 2:30 · Quads · Glutes
Feet slightly forward. Deep knees over toes. This is the quad builder.
- 02
Barbell Hip Thrust
3 × 8–10 · rest 1:30 · Glutes · Hams
Chin tucked. Ribs down. Lock the glutes hard at the top.
- 03
Bulgarian Split Squat
3 × 8–10 · rest 1:30 · Quads · Glutes
Short stance. Torso tall. Each side is the rep count — log the dumbbell weight.
The Fire
Volume that grows the muscle.
- 01
Leg Extension
3 × 12–15 · rest 1:00 · Quads
Pause at the top. Lower in three seconds. No hip pop.
- 02
Seated Leg Curl
3 × 10–12 · rest 1:15 · Hams
Hips stay put. Curl and fight the eccentric.
- 03
Seated Calf Raise
4 × 12–15 · rest 1:00 · Calves
Soleus work. Full stretch, full squeeze. Slow.
- 04
Ab Wheel Rollout
3 × 8–12 · rest 1:00 · Core
Hollow body. Roll out only as far as the ribs stay down. Knees if needed.