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What This Planner Includes:
Squats, lunges, and deadlifts for strength, mass, and functional performance
Quad- and hamstring-focused variations for balanced leg development
Glute activation and posterior chain work to enhance stability and speed
Calf and ankle training for full lower body structure and control
Structured progressions for every level — from beginner to elite athlete
Foundational lower‑body strength and technical mastery: squat & hinge patterns, balanced posterior chain, and controlled progression.
Tip: Click a workout title to expand/collapse. Focus on control and breathing—quality over momentum.
Groove knee/hip patterns before free‑weight loading.
Range, balance, and neutral‑spine control.
Main‑lift strength; posterior chain balance.
Anterior/posterior pairing with moderate volume.
Asymmetry correction and deep range control.
High‑tension bilateral strength with accessory balance.
Strength loads 75–85% 1RM; 2–3 min rest on main lifts. Keep neutral spine; match every quad‑dominant day with posterior‑chain work.
Advanced hypertrophy with stance/foot‑placement variations, unilateral density, and controlled eccentrics.
Tip: Click a workout title to expand/collapse. Focus on control and breathing—quality over momentum.
Establish higher‑rep tolerance under stable patterns.
Posterior emphasis and eccentric control.
Alter stance to shift quad/adductor recruitment.
Target glutes/hamstrings vs quad emphasis via foot position.
High‑volume single‑leg control; keep pelvis level.
Controlled eccentrics, isometric pauses, and conditioning finisher.
Hypertrophy ranges 8–15 reps; 60–90s rest on accessories. Use 2–3s eccentrics and occasional 1s pauses. Rotate stances weekly to reduce joint stress.