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1. Leg Press
3 sets · 8–12 reps · 150 sec rest
Keep hips against the pad, knees tracking toes and use a pain-free depth.
Technique & media ↗WEEK 1 · DAY 5
Legs + Calves
Week 1 · quads, hamstrings, glutes and calves.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Dumbbell Romanian Deadlift
3 sets · 8–12 reps · 150 sec rest
Push hips back with a neutral spine. Lower until hamstrings stretch, then stand by driving hips forward.
Technique & media ↗🏋️
3. Seated Leg Curl
2 sets · 10–15 reps · 75 sec rest
Align knees with the pivot, curl smoothly and return slowly.
Technique & media ↗