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Day 3 Legs

Get some legs

Main squats (do this at max progression)

Squat Progression

Rest 60 seconds

Squat Progression

Rest 60 seconds

Squat Progression

Rest 60 seconds

Sissy Squats

5-12 reps

Rest 60 seconds

5-12 reps

Rest 60 seconds

5-12 reps

Rest 60 seconds

More Squats (-2/3 progressions down)

Simple Squat Progression

Rest 60 seconds

Simple Squat Progression

Rest 60 seconds

Simple Squat Progression

Rest 60 seconds

Hamstring / Glutes

Simple Hinge Progression

Rest 60 seconds

Simple Hinge Progression

Rest 60 seconds

Simple Hinge Progression

Rest 60 seconds

Calfs

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Core

Anti-Extension Progression
10-30 s

Rest 30 seconds

Anti-Rotation Progression

Rest 30 seconds

Extension Progression

Rest 30 seconds

Anti-Extension Progression
10-30 s

Rest 30 seconds

Anti-Rotation Progression

Rest 30 seconds

Extension Progression

Rest 30 seconds

Anti-Extension Progression
10-30 s

Rest 30 seconds

Anti-Rotation Progression

Rest 30 seconds

Extension Progression