Tue, Aug 4, 2026

Goblet squat

360 kg vol

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

Split squat

0 kg vol

Set 1 · right— kg × 12
Set 2 · left— kg × 12
Set 3 · right— kg × 12
Set 4 · left— kg × 12
Set 5 · right— kg × 12
Set 6 · left— kg × 12

Leg extension

1170 kg vol

Set 1 · both30 kg × 12
Set 2 · both32.5 kg × 12
Set 3 · both35 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 press

2070 kg vol

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

Lat pulldown

2220 kg vol

Set 1 · both60 kg × 13
Set 2 · both60 kg × 12
Set 3 · both60 kg × 12

Shoulder press

600 kg vol

Set 1 · both20 kg × 12
Set 2 · both20 kg × 9
Set 3 · both20 kg × 9

Plank

Set 1 · both38s
Set 2 · right32s
Set 3 · left29s