Lower Body Strengthin 6 movements.
Three sets per movement with 60–90 sec rest between sets. Compound lifts run 10 reps and the calf raise and glute bridge run 20. Use 35 lb for the goblet squat, Romanian deadlift, standing calf raise, and glute bridge.
The work
tap any lineLatest session
Aug 18, 2026
First legs session in 15 days — 08-03 was the last, with heavy cycling standing in for the skipped leg day and five days away from the dumbbells in between. A 6 down from 7 on 08-03 despite that gap, which is a strong result: returns normally read harder, not easier, and the cycling likely kept the quads and glutes trained even though the loaded hinge and calf work went untouched. Third session at 30 lb and the second consecutive knee-pain-free one since the Side Lunge was swapped out. Bumping the goblet squat, Romanian deadlift, standing calf raise, and glute bridge to 35 lb starting next session.
Difficulty
6/10
Reps
85
Top load
30 lb
Volume
1800 lb-reps
Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.
- Standing Quad Stretch30 sec / side
- Figure-Four Glute Stretch30 sec / side
- Seated Hamstring Fold45 sec
- Calf Wall Stretch30 sec / side