Lower Body Day – Heavy Session

Horizontal Loading

LLT
BARBELL SQUATS

reps 5

load heavy

Rest 2 minutes

Set	Reps	Load	Rest
1	5	Heavy	2 minutes (h:m:s)
2	5	Heavy	2 minutes (h:m:s)
3	5	Heavy	2 minutes (h:m:s)
4	5	Heavy	2 minutes (h:m:s)
5	5	Heavy	2 minutes (h:m:s)

LLT
Conventional Deadlift – Barbell

reps 4

load heavy

Rest 2 minutes

posterior workout legs quads hamstring

Set	Reps	Load	Rest
1	4	Heavy	2 minutes (h:m:s)
2	4	Heavy	2 minutes (h:m:s)
3	4	Heavy	2 minutes (h:m:s)
4	4	Heavy	2 minutes (h:m:s)

LLT
Seated Leg Curl Hamstring Machine – Hamstring Workout

reps 8

load heavy

Rest 90 seconds

Hamstring

Set	Reps	Load	Rest
1	8	Heavy	90 seconds (h:m:s)
2	8	Heavy	90 seconds (h:m:s)
3	8	Heavy	90 seconds (h:m:s)

LLT
Leg Extension Machine – Quadriceps Workout

reps 8

load heavy

Rest 90 seconds

Quadriceps

Set	Reps	Load	Rest
1	8	Heavy	90 seconds (h:m:s)
2	8	Heavy	90 seconds (h:m:s)
3	8	Heavy	90 seconds (h:m:s)

LLT
Seated Calf Raise Machine

reps 8

load heavy

Rest 90 seconds

Set	Reps	Load	Rest
1	8	Heavy	90 seconds (h:m:s)
2	8	Heavy	90 seconds (h:m:s)
3	8	Heavy	90 seconds (h:m:s)