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Program: PUSH, PULL, LEGS

DAY 3: (LOWER)


1

Romanian Deadlift (RDL)

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

SETS: 5

REPS: 5

RPE (Weeks 1-4): 7,7,7,8,9

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


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

2

Squat Variation

Note: Your preference (in order of my recommendation): Pendulum, Hack Squat, Leg Press Standard, Hatfield Squat, Front Squat, Barbell High/Low Bar ~120-180s rest

SETS: 5

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
W | R

3A

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): 7,7,7,8,8

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


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

3B

Walking Lunge

Note: Slight forward torso lean and press through mid-foot (don’t try to stay on heels) ~120-180s rest

SETS: 4

REPS: 10es

RPE (Weeks 1-4): 7,7,8,8,9

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


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

4A

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible).

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8,9

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


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

4B

Bent Knee Calf Raise

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

SETS: 4

REPS: 6es

RPE (Weeks 1-4): 8,8,8,8,9

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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