Search results

@786man Yeah, first legday is on Monday, and second one is on Thursday, with a push and pull day in-between.

@786man Same structure for deadlift day, just different weight. The moment I reach 3 sets of 5 reps on my heavy sets, I add 10kg to everything. Also, track your progress to make sure you're improving.

@786man Back Squats 120-150 sec rest: 50kg 1x12 80kg 1x10 110kg 1x6 130kg 1x4 150kg 2x5 1x4 Dropset no rest to failure: 130kg x9 110kg x14 80kg x22 Standing barbell calve raises 60sec rest 50kg 4x15

@dawn16 It's an excellent idea, I've been doing this for the past year with a home gym setup and have seen some crazy lower body gains. Imo doing only squats on one day and only deadlift on the other works great, you just need to work through various rep ranges, and go to, or close to failure on...