Workout Routine

BCW Week 1 Day 1- Leg Day 1

by berniechengwhitehead

First leg day of the week

Workouts

Leg Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
42% 1RM
8
180 sec
2
60% 1RM
6
180 sec
3
@RPE7
5
180 sec
4
@RPE7
5
180 sec
5
@RPE7
3
180 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
180 sec
2
@RPE6
12
180 sec
3
@RPE6
12
180 sec

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec

hip thrust

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
120 sec
2
@RPE6
12
120 sec
3
@RPE6
12
120 sec

leg press

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
150 sec
2
–
–
24
150 sec
3
–
–
24
150 sec

step-up

3 sets