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Program: BIG 3

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 1: (SQUAT)

1

BB Squat

Note: Low bar, high bar or front - whichever you enjoy and want to improve. Neither are better than the other. ~180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels). ~120-180s rest

SETS: 3

REPS: 5

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3

SL Leg Press

Note: Standard foot position ~90-150s rest

SETS: 3

REPS: 10es

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4A

Seated Leg Curl

Note: Don’t let machine push past active knee extension range if there is a stretch feeling

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

4B

Glute Extension (45-Degree)

Note: Don’t let machine push past active knee extension range if there is a stretch feeling

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

5A

Supine Cable Hip Flexion

Note: Keep back flat against ground and go through full range

SETS: 4

REPS: 10es

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

5B

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom. ~90-120s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

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