LEG DAY
Goal: Strength + Base Development
Level: Intermediate to Advanced
Duration: 60–75 minutes
1. Warm-Up (10 mins)
Activate and prime your lower body for heavy work.
3 Rounds:
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20 bodyweight squats
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10 reverse lunges (each leg)
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20 glute bridges
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30 seconds high knees
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30 seconds hip openers
2. Main Lift: Back Squat (5 sets x 5 reps)
Heavy, controlled reps to build foundational strength.
Rest: 2–3 minutes between sets.
Optional: Swap for front squats or safety bar squats if preferred.
3. Accessory Strength (3 rounds)
A1. Romanian Deadlift – 8–10 reps
A2. Bulgarian Split Squat – 10 reps per leg (3-second eccentric)
Rest 60 seconds between supersets.
4. Power + Stability (3 rounds)
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20 walking lunges
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12 goblet squat pulses
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45-second wall sit
Focus on control and balance through each movement.
5. Finisher: Leg Conditioning Circuit (3–4 rounds)
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15 jump squats
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20 alternating reverse lunges
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15 kettlebell swings
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30 seconds rest
Keep intensity high — aim for unbroken rounds.
6. Cool Down (5 mins)
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Stretch quads, hamstrings, calves, glutes
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Walk off the lactic acid
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Breathe and reset
