Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Back Squat | 4 | 6–8 | 2–3 min |
| 02 | Hip Thrust | 3 | 8–10 | 2 min |
| 03 | Bulgarian Split Squat | 3 | 10 / leg | 90 sec |
| 04 | Seated Leg Curl | 3 | 10–12 | 90 sec |
| 05 | Standing Calf Raise | 4 | 12–15 | 45 sec |
| 06 | Hanging Knee Raise | 3 | 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.