Heavy bilateral work first, then posterior chain volume and a braced core finisher.
Target Muscles
Quads · Hamstrings · Glutes · Core
48 min
Duration
5
Exercises
18
Total Sets
Full Gym
Equipment
The Session
Every movement in order, with its prescribed sets and reps.
150s restLast: 100 kg × 5
120s restLast: 80 kg × 8
90s restLast: 140 kg × 12
90s restLast: 90 kg × 10
60s restLast: 0 kg × 12
Bodyweight — log 0 kg unless you add a dumbbell between your feet.