Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Back Squat Primary strength lift | 4 | 5–8 | 2–3 min |
| 02 | Romanian Deadlift | 3 | 8–10 | 2 min |
| 03 | Leg Press | 3 | 10–12 | 90 sec |
| 04 | Walking Lunge | 3 | 12 / leg | 90 sec |
| 05 | Leg Curl | 3 | 10–12 | 60 sec |
| 06 | Standing Calf Raise | 4 | 12–15 | 45 sec |
How to read this: Rest times apply between sets of the same exercise. On compound lifts, use the lower end of the rep range as you increase weight, and the higher end as you master the movement.