Tue, Aug 18, 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

1860 kg vol

Set 1 · both50 kg × 12
Set 2 · both52.5 kg × 12
Set 3 · both52.5 kg × 12

Leg extension

1260 kg vol

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

Leg press

2340 kg vol

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

Lat pulldown

1960 kg vol

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

Shoulder press

560 kg vol

Set 1 · both20 kg × 12
Set 2 · both20 kg × 9
Set 3 · both20 kg × 7

Plank

Set 1 · both45s
Set 2 · right45s
Set 3 · left45s