Legs
(Week 1, Focused Strength Split)Day Overview
This session targets the entire lower body with an emphasis on strengthening the quadriceps, hamstrings, glutes, and calves without lunges. Alternative movements like Romanian deadlifts and step-ups are used to avoid foot discomfort while still promoting muscular development. High volume and controlled reps are key to building strength and endurance.
Exercises
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• Romanian Dumbbell Deadlifts
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body. Keep a slight bend in your knees and maintain a neutral spine. Hinge at the hips by pushing your hips back and lowering the dumbbells along the front of your legs, keeping them close to your body. Lower until you feel a stretch in your hamstrings or until your torso is nearly parallel to the floor. Engage your glutes and hamstrings as you drive your hips forward to return to the starting position. Keep your core tight throughout the movement to maintain proper posture. This exercise primarily targets the hamstrings, glutes, and lower back.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Keep a slight bend in the knees, hinge at the hips, and focus on hamstring and glute stretch. Maintain a neutral spine throughout. Rest 60-90 seconds.
Working Sets:
4
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• Step-Ups (using Dumbbells)
Stand upright facing a sturdy bench or platform. Hold a dumbbell in each hand with arms at your sides. Step onto the platform with one foot, pressing through the heel to straighten your leg and lift your body upward. Bring the opposite foot up to meet the first on the platform, then step back down in a controlled manner, starting with the same foot. Repeat the movement, alternating legs. Keep your torso upright, core engaged, and avoid leaning forward or backward. This exercise primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core for stability.
Prescribed Sets:
Perform 3 sets of 10 reps per leg with an RPE of 8. Step onto a sturdy bench or platform, driving through the heel, to target quads and glutes. Rest 60 seconds.
Working Sets:
3
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• Dumbbell Glute Bridge
To perform the Dumbbell Glute Bridge, lie on your back with your knees bent and feet flat on the ground, hip-width apart. Place a dumbbell across your hips for added resistance. Keep your arms at your sides with palms facing down. Engage your core and glutes, then drive through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement, then slowly lower your hips back to the starting position. Maintain proper form by avoiding overextending your lower back and ensuring your knees stay aligned over your feet. This exercise primarily targets the glutes, with secondary activation of the hamstrings and lower back muscles.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Squeeze glutes at the top and control the descent. Rest 60 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 4 sets of 15-20 reps with an RPE of 8. Pause briefly at the top for maximal contraction. Rest 45-60 seconds.
Working Sets:
4