Lower Body Strength

(Week 1, Strength Forge)
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Day Overview

Focus on the squat to build maximal strength with high-intensity, low-rep sets. Accessories support posterior chain and core stability, crucial for overall strength development. The session balances main lift volume with supportive work to reinforce technique and weak points.

Exercises

  • • 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 3-5 reps with an RPE of 8-9, gradually increasing weight each week. Focus on depth, stability, and controlled movement to maximize strength gains while minimizing injury risk.

    Working Sets:

    4

  • • Romanian Deadlift

    Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

    Prescribed Sets:

    Perform 3 sets of 6 reps at an RPE of 8. Emphasize hip hinge and hamstring stretch to strengthen posterior chain, supporting squat performance.

    Working Sets:

    3

  • • glute ham raise

    bodyweight glute ham raise

    Prescribed Sets:

    Perform 3 sets of 8 reps with an RPE of 8. Focus on controlled movement to develop glutes and hamstrings, aiding squat stability.

    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 12 reps with an RPE of 7-8 to support lower leg strength and stability.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 10 reps with an RPE of 8. Engage core fully to improve trunk stability for heavy squats.

    Working Sets:

    3

  • • Back Extension

    Perform a back extension to strengthen the lower back and glutes.

    Prescribed Sets:

    Perform 3 sets of 10 reps at RPE 7-8, focusing on posterior chain endurance and low back strength.

    Working Sets:

    3

  • • seated calf raise

    seated calf raise machine

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7-8 to support calf development for stability during heavy lifts.

    Working Sets:

    3

  • • Plank

    Hold a plank position on your forearms to engage the core muscles.

    Prescribed Sets:

    Hold for 30-45 seconds per set, RPE 7, to enhance core stability essential for heavy squatting.

    Working Sets:

    3

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