Legs Day 2

(Week 2, Aggressive Fat Loss Cycle)
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Day Overview

This session emphasizes posterior chain and quad development with high reps and controlled tempo. Focus on proper form, mind-muscle connection, and minimal rest to sustain high metabolic stress, promoting fat loss and muscular endurance.

Exercises

  • • 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. Hinge at hips, keep back flat, and feel stretch in hamstrings. Rest 60 seconds.

    Working Sets:

    4

  • • 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. Focus on control, balance, and full range of motion. Rest 45 seconds.

    Working Sets:

    3

  • • 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

  • • 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

  • • Glute Bridge

    Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.

    Prescribed Sets:

    Perform 3 sets of 12-15 reps with an RPE of 8. Squeeze glutes at the top, control eccentric. Rest 45 seconds.

    Working Sets:

    3

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