You will do 6 exercises per session. The exercises you will use will vary from day to day, but here’s the full list of exercises you will perform:
Back Squat
Front Squat
Sumo Deadlift
Stiff Leg Deadlift
Leg Press
Seated Hamstring Curl
Standing Calf Raises
Seated Calf Raises
Leg Press can be replaced by any type of Hack squat, the Seated Hamstring Curls can be replaced by Lying Hamstring Curls, and Calf work can be skipped if you so desire.
Glute and Core work can be added. I didn’t write any direct glute work in the program because with this much squatting and deadlifting, your glutes will grow regardless. If you’re a female and want some extra glute work, do 2-3 sets of 8-10 reps of Glute Bridges or Hip Thrust at the end of each lower body session. For Core, do 2-3 sets of planks, ab roll-outs or cable crunches.
The program is based on the RPE system. We’ve published an introduction article on it and why is needed, which you can read here. But long-story short:
RPE 10 – 0 rep in the tank
RPE 9 – 1 reps in the tank
RPE 8 – 2 reps in the tank
RPE 7 – 3 reps in the tank
RPE 6 – 4+ reps in the tank
