Tue, Sep 1, 2026

Goblet squat

432 kg vol

Set 1 · both12 kg × 12
Set 2 · both12 kg × 12
Set 3 · both12 kg × 12

Split squat

576 kg vol

Set 1 · right8 kg × 12
Set 2 · left8 kg × 12
Set 3 · right8 kg × 12
Set 4 · left8 kg × 12
Set 5 · right8 kg × 12
Set 6 · left8 kg × 12

Leg curl

2790 kg vol

Set 1 · both37.5 kg × 12
Set 2 · both37.5 kg × 12
Set 3 · both52.5 kg × 12
Set 4 · both52.5 kg × 12
Set 5 · both52.5 kg × 12

Leg press

2340 kg vol

Set 1 · both65 kg × 12
Set 2 · both65 kg × 12
Set 3 · both65 kg × 12

Lat pulldown

1820 kg vol

Set 1 · both70 kg × 10
Set 2 · both70 kg × 9
Set 3 · both70 kg × 7

Leg extension

1350 kg vol

Set 1 · both37.5 kg × 12
Set 2 · both37.5 kg × 12
Set 3 · both37.5 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 · both35s
Set 2 · right35s
Set 3 · left35s