Legs Day 1
(Week 2, Aggressive Fat Loss Cycle)Day Overview
This session focuses on compound lower body movements with high reps to stimulate fat loss and muscle endurance. Emphasis on proper form and controlled tempo to maximize hypertrophy and metabolic stress, with minimal rest to keep intensity high.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8. Focus on depth, controlled descent, and explosive drive upward. Rest 60 seconds.
Working Sets:
4
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Perform 4 sets of 10 reps with an RPE of 8. Maintain a slight bend in knees, hinge at hips, and keep back flat. Rest 60 seconds.
Working Sets:
4
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• Walking Lunges
Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.
Prescribed Sets:
Perform 3 sets of 12 reps per leg with an RPE of 8. Use bodyweight or light dumbbells, focus on control and balance. Rest 45 seconds.
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Perform 3 sets of 15-20 reps with an RPE of 8. Pause at the top for maximum contraction. Rest 30 seconds.
Working Sets:
3
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Focus on full range of motion and controlled tempo. Rest 60 seconds.
Working Sets:
3