Tue, Aug 11, 2026

Goblet squat

360 kg vol

Set 1 · both10 kg × 12
Set 2 · both10 kg × 12
Set 3 · both10 kg × 12

Split squat

432 kg vol

Set 1 · right6 kg × 12
Set 2 · left6 kg × 12
Set 3 · right6 kg × 12
Set 4 · left6 kg × 12
Set 5 · right6 kg × 12
Set 6 · left6 kg × 12

Leg curl

1710 kg vol

Set 1 · both47.5 kg × 12
Set 2 · both47.5 kg × 12
Set 3 · both47.5 kg × 12

Leg extension

1260 kg vol

Set 1 · both35 kg × 12
Set 2 · both35 kg × 12
Set 3 · both35 kg × 12

Lat pulldown

1750 kg vol

Set 1 · both70 kg × 9
Set 2 · both70 kg × 8
Set 3 · both70 kg × 8

Leg press

2070 kg vol

Set 1 · both57.5 kg × 12
Set 2 · both57.5 kg × 12
Set 3 · both57.5 kg × 12

Shoulder press

620 kg vol

Set 1 · both20 kg × 12
Set 2 · both20 kg × 11
Set 3 · both20 kg × 8

Plank

Set 1 · both48s
Set 2 · right40s
Set 3 · left35s