Week 11 • Day 2
Muscle Gain Beginner
Complete lower-body strength & muscle development
30 mins
Follow prescribed rests; focus on clean form over speed.
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Jumping jacks REST20s TEMPOsteady NOTESLight pace; warm up lower body. | 1 | 60 | 20s | steady | Light pace; warm up lower body. |
Bodyweight squats REST20s TEMPOcontrolled NOTESFull depth; activate hips & knees. | 1 | 15 | 20s | controlled | Full depth; activate hips & knees. |
Leg swings REST0s TEMPOsmooth NOTESFront-back & side; open hips. | 1 | 10/side | 0s | smooth | Front-back & side; open hips. |
Cat-camel REST0s TEMPOsmooth NOTESSlow spinal mobility. | 1 | 8–10 | 0s | smooth | Slow spinal mobility. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Squats / Leg press REST60–90s TEMPO2-1-2 NOTESRPE 7; controlled depth. | 3 | 10–12 | 60–90s | 2-1-2 | RPE 7; controlled depth. |
Romanian deadlift (RDL) REST60–90s TEMPO2-1-2 NOTESHip hinge; stretch hamstrings. | 3 | 10–12 | 60–90s | 2-1-2 | Hip hinge; stretch hamstrings. |
Walking lunges REST60s TEMPOcontrolled NOTESLong steps; knee stable. | 2 | 10/leg | 60s | controlled | Long steps; knee stable. |
Leg curl machine REST45–60s TEMPO2-1-2 NOTESSqueeze hamstrings at top. | 2 | 12–15 | 45–60s | 2-1-2 | Squeeze hamstrings at top. |
Standing calf raises REST45s TEMPO2-1-2 NOTESFull stretch; pause at top. | 3 | 15–20 | 45s | 2-1-2 | Full stretch; pause at top. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Wall sit REST30s TEMPOisometric NOTESQuads burn; steady breathing. | 2 | 30–45s | 30s | isometric | Quads burn; steady breathing. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bhastrika REST30s TEMPOrhythmic NOTESPowerful exhales; seated posture. | 2 | 30–40 breaths | 30s | rhythmic | Powerful exhales; seated posture. |
Anulom Vilom REST0s TEMPOslow NOTESSlow nasal breathing; calm nervous system. | 1 | 4 min | 0s | slow | Slow nasal breathing; calm nervous system. |
Bhramari REST0s TEMPOslow NOTESGentle humming; eyes closed. | 1 | 5 rounds | 0s | slow | Gentle humming; eyes closed. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Lower body stretch REST0s TEMPOslow NOTESQuads, hamstrings, glutes, calves. | 1 | 8–10 min | 0s | slow | Quads, hamstrings, glutes, calves. |
