Friday · Week 6 · Session 3

Lower Strength + Core

Move with control. Rest 2–3 minutes on the primary lifts and 60–90 seconds on accessories.

Estimated 52 min Target RPE 7–8 18 working sets

Today’s exercises

Weights in lb

4 sets · 5 reps · RPE 7.5 · Rest 2–3 min

Back squat sets, rep targets, logged weights, and completion
Set	Target	Weight	Done
1	5 reps
2	5 reps
3	5 reps
4	5 reps

Coach cue: Big breath before the descent. Keep pressure through the whole foot and drive your shoulders into the bar.

4 sets · 8 reps · RPE 8 · Rest 2 min

Romanian deadlift sets, rep targets, logged weights, and completion
Set	Target	Weight	Done
1	8 reps
2	8 reps
3	8 reps
4	8 reps

Coach cue: Soften the knees, push the hips back, and stop when the hamstrings limit your range. Keep the bar close.

3 sets · 8 reps each side · RPE 8 · Rest 90 sec

Rear-foot elevated split squat sets, rep targets, logged weights, and completion
Set	Target	Weight	Done
1	8 / side
2	8 / side
3	8 / side

Coach cue: Use two dumbbells. Keep the front knee tracking over the middle toes and control the final two inches.

3 sets · 12 reps · RPE 8 · Rest 75 sec

Seated leg curl sets, rep targets, logged weights, and completion
Set	Target	Weight	Done
1	12 reps
2	12 reps
3	12 reps

Coach cue: Pin your hips down and pause for one count at peak contraction. Lower each rep for two seconds.

4 sets · 6 reps each side · Controlled tempo

Dead bug with pulldown sets, rep targets, logged weights, and completion
Set	Target	Weight	Done
1	6 / side
2	6 / side
3	6 / side
4	6 / side

Coach cue: Exhale fully as the leg extends. If your lower back lifts, shorten the range before adding load.

Overall session effort

Anything your coach should know?

I completed today’s workout