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Lower A

Strength · Squat-pattern lower body.

Back Squat

4 × 5–6 Rest: 2–3 min Target: RPE 7–8

Controlled descent. Drive aggressively out of the bottom.

  • Barbell

Pause Squat

3 × 4 Rest: 2 min Target: RPE 7

2-second pause in the hole. Stay braced.

  • Barbell

Romanian Deadlift

3 × 8–10 Rest: 2 min Target: RPE 7

Keep the bar close. Soft knees, long hamstrings.

  • Barbell

Bulgarian Split Squat

3 × 8 / side Rest: 90 sec Target: RPE 7–8

Front foot planted. Control the descent.

  • Dumbbell
  • Bench

Walking Lunge

2 × 10 / side Rest: 90 sec

Even steps. Torso tall.

  • Dumbbell

Calf Raise

3 × 10–15 Rest: 60 sec

Full range. Pause at the top.

  • Dumbbell