Workout Routine

BCW Week 1 Day 4 - Leg Day 2

by berniechengwhitehead

Second leg day of the week

Workouts

Leg Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
42% 1RM
8
100 sec
2
60% 1RM
6
120 sec
3
70% 1RM
5
180 sec
4
@RPE7
5
180 sec
5
@RPE7
5
180 sec
6
@RPE7
3
180 sec
7
@RPE7
3
180 sec

squat

7 sets

hip thrust

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

hip thrust

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
210 sec
3
–
–
12
180 sec

bulgarian split squat

3 sets

leg extension

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

leg extension

3 sets

Hyperextensions

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

Hyperextensions

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
6
180 sec
3
@RPE7
5
180 sec
4
@RPE7
5
180 sec
5
@RPE7
3
180 sec
6
@RPE7
3
180 sec

deadlift

6 sets