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Day 5
Lower B
Glute + hamstring emphasis · 65–80 min
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0/7 complete
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Hip Thrust Machine
3 × 6–12
2–3 min
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Romanian Deadlift
3 × 6–10
2–3 min
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45-Degree Leg Press
3 × 10–15
2–3 min
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Lying Leg Curl
3 × 10–15
60–120 sec
Seated leg curl is an equal swap.
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Hip Abduction Machine
2–3 × 12–20
60–90 sec
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Seated Calf Raise
3 × 10–20
60–120 sec
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Hanging Knee Raise
2–3 × 8–15
60–90 sec
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2:00
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