Leg Day Plan

Logistics

• Return home by the 5:30 bus (not 4:45).
• Ask one of the gym bros to set up the pendulum machine for you.

Warm-Up: Pendulum Squats

• 3 warm-up sets (no rest between sets):
• 45 lbs × 9 reps
• 70 lbs × 5 reps
• 90 lbs × 3 reps

Quads

• Pendulum Squats (working sets, all to failure):

• 115 lbs × 8 reps

• 115 lbs × 7 reps

• 100 lbs × 10 reps

• 100 lbs × 9 reps

• Bulgarian Split Squats (quad emphasis, perfect form):

• 2 sets × 30 lbs in each hand (go to failure, minimal rest)

• Back Squats (finisher):

• 1 set × 115 lbs (aim for 10–12 reps, should feel light)

Hamstrings

• Romanian Deadlifts (RDLs):

• 2 warm-up sets: 95 lbs × 8 reps, 135 lbs × 5 reps

• 2 heavy sets (perfect form): 185 lbs × 10 reps, 185 lbs × 9 reps

• Lying Leg Curls (with drop sets):

• 90 lbs × 7 reps + drop set

• 80 lbs × 10 reps

• 80 lbs × 8 reps

• 80 lbs × 7 reps + drop to 60 lbs + drop to 40 lbs

Calves

• Full-ROM Calf Raises:
• 3 sets × 60 lbs (aim for 16 reps to failure)
• Last set: Drop set with bodyweight (not to failure)

Core

• Dragon Flags:

• 2 sets with progression drop sets

• Weighted Decline Sit-Ups:

• 3 sets × 40 lbs (go to failure)

• Last set: Drop set with bodyweight if needed