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Legs + core. Never skip it. ~85 min lifting + finisher. Last set of every exercise goes to failure.
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Warm-up (10 min): 5 min easy bike, leg swings, bodyweight squats, 2–3 ramp-up sets of squats.
| # | Exercise | Sets × reps | Rest |
|---|---|---|---|
| 1 | Back squat | 4 × 5–8 | 3 min |
| 2 | Romanian deadlift | 4 × 8–10 | 2 min |
| 3 | Walking lunges (dumbbells) | 3 × 12 each leg | 90 s |
| 4 | Leg press | 3 × 12–15 + drop set | 90 s |
| 5 | Lying leg curl | 3 × 10–12 | 60 s |
| 6 | Standing calf raise | 4 × 12–15 | 60 s |
| 7 | Hanging leg raise + cable crunch (superset) | 3 × 12 / 15 | 60 s |
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Finisher: 15 min sled pushes or stair sprints: 20 s hard / 70 s easy
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