Day 1 of 42 · 2026-05-27

Legs + Walk

Progression

Hit the top of the rep range on all working sets for two sessions in a row → add 2.5 kg per dumbbell next session. If you miss the bottom of the rep range, drop 2.5 kg.

DB Goblet SquatDB Goblet Squat

DB Goblet Squat

4 × 10-12 · rest 90s

DB at chest, sit between heels, knees track over toes.

#1
#2
#3
#4
DB Romanian DeadliftDB Romanian Deadlift

DB Romanian Deadlift

4 × 8-10 · rest 90s

Hinge at hips, slight knee bend, DBs slide down thighs, feel hamstring stretch.

#1
#2
#3
#4
DB Walking LungeDB Walking Lunge

DB Walking Lunge

3 × 10/leg · rest 75s

Long step, back knee under hip, drive through front heel.

#1
#2
#3
Bulgarian Split SquatBulgarian Split Squat

Bulgarian Split Squat

3 × 8/leg · rest 75s

Rear foot on bench, front knee tracks toes.

#1
#2
#3
DB Calf RaiseDB Calf Raise

DB Calf Raise

4 × 15-20 · rest 45s

Stand on bench edge, full stretch and squeeze.

#1
#2
#3
#4

Treadmill

≈ 793 kcal

60 min daily incline walk. Steady pace, conversational breathing.