Workout Routine

Leg Day 1

by berniechengwhitehead

1st leg day of the week

Workouts

Workout 1

squat

Set

Intensity

Weight

Reps

Rest time

1

52% 1RM

8

180 sec

2

70% 1RM

6

180 sec

3

@RPE7

5

180 sec

4

@RPE7

5

180 sec

5

@RPE6

5

180 sec

6

@RPE6

5

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

180 sec

2

–

–

12

180 sec

3

–

–

12

180 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

180 sec

2

–

–

15

180 sec

3

–

–

15

180 sec

Hyperextensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

180 sec

2

–

–

20

180 sec

3

–

–

20

180 sec

Sumo Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

180 sec

2

–

–

15

180 sec

3

–

–

15

180 sec