Week 10 • Day 4
Muscle Gain Beginner
Lower body strength with unilateral work
30 mins
Follow prescribed rests; focus on clean form over speed.
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
High knees REST20s TEMPOsteady NOTESLight pace; warm up hips. | 1 | 40 | 20s | steady | Light pace; warm up hips. |
Glute bridges REST20s TEMPOcontrolled NOTESActivate glutes; squeeze at top. | 1 | 15 | 20s | controlled | Activate glutes; squeeze at top. |
Hip circles REST0s TEMPOsmooth NOTESBoth directions; open hip joint. | 1 | 10/side | 0s | smooth | Both directions; open hip joint. |
Ankle mobility REST0s TEMPOsmooth NOTESRotations & flexion; prep calves. | 1 | 10/ankle | 0s | smooth | Rotations & flexion; prep calves. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bulgarian split squats REST60-90s TEMPO2-1-2 NOTESRPE 7; knee stability; deep stretch. | 3 | 10-12/leg | 60-90s | 2-1-2 | RPE 7; knee stability; deep stretch. |
Leg press (high foot placement) REST60-90s TEMPO2-1-2 NOTESGlute & hamstring focus. | 3 | 12-15 | 60-90s | 2-1-2 | Glute & hamstring focus. |
Goblet squats REST60s TEMPO2-1-2 NOTESUpright torso; quad activation. | 2 | 12-15 | 60s | 2-1-2 | Upright torso; quad activation. |
Leg extension machine REST45-60s TEMPO2-1-2 NOTESSqueeze quads at top; controlled. | 2 | 12-15 | 45-60s | 2-1-2 | Squeeze quads at top; controlled. |
Seated calf raises REST45s TEMPO2-1-2 NOTESSoleus focus; full range. | 3 | 15-20 | 45s | 2-1-2 | Soleus focus; full range. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Jump squats REST30s TEMPOexplosive NOTESExplosive power; soft landing. | 2 | 10-12 | 30s | explosive | Explosive power; soft landing. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bhastrika REST30s TEMPOrhythmic NOTESPowerful exhales; energize body. | 2 | 30-40 breaths | 30s | rhythmic | Powerful exhales; energize body. |
Anulom Vilom REST0s TEMPOslow NOTESBalance energy channels. | 1 | 5 min | 0s | slow | Balance energy channels. |
Bhramari REST0s TEMPOslow NOTESCalming hum; reduce tension. | 1 | 5 rounds | 0s | slow | Calming hum; reduce tension. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Lower body stretch REST0s TEMPOslow NOTESQuads, hip flexors, glutes, calves. | 1 | 8-10 min | 0s | slow | Quads, hip flexors, glutes, calves. |
