July 27 - Legs + Core

Goal / main win: legs are the body part due today. Your last sessions were Chest + Core (July 21), Back + Core (July 24), and Shoulders + Arms (July 25); Legs have not been trained since July 13.

Main win: complete Leg Press + Romanian Deadlifts, then finish the short core block.

Rules for today

• This is a progression day, not a max day. Leave 1–2 clean reps in reserve.
• Add reps before load. Stop before form gets ugly.
• If knees, back, or hips feel unusual, lower the weight immediately.
• Use Romanian Deadlifts instead of the hamstring curl machine that bothers your shins.
• Optional accessories are the first things to cut if time or energy is low.

Warm-up

• 5–8 minutes easy bike or treadmill.
• 10 slow ankle circles per side and gentle calf mobility.
• Leg Press: 2 light ramp-up sets × 10–12.
• Before RDLs: 8 unloaded hip hinges, then 1 light practice set.

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Leg Press — Main Strength Lift

How: Feet about shoulder-width, knees track over toes, control the depth, push through mid-foot/heel, and do not slam into lockout.

Target today: 3 working sets. Build to 205 × 11 if the first two sets and your knees feel good. If not, repeat 205 × 10 cleanly.

Progress goal: reach 12 clean reps at 205 before increasing the stack.

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Romanian Deadlift — Required Hamstrings

How: Soft knees, hips back, neutral spine, weight stays close, and lower for about 3 seconds. Stop the descent before your back rounds or feels strange.

Target today: 3 sets × 8–10. Use the first set as a controlled ramp, then aim to repeat 85 × 10 cleanly. Do not increase load unless the hinge feels solid.

Progress goal: make all three sets controlled and hamstring-dominant before adding weight.

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Leg Extension

How: Smooth lift, brief squeeze at the top, and controlled lowering. Do not kick or slam the stack.

Target today: 2–3 sets × 10–12. Start at 110–125 and add reps only if your knees feel fully warmed up.

Progress goal: complete the third set today if energy is good; otherwise protect the main lifts.

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Glute Extension — Per Leg

How: Keep hips square, drive through the glute, pause briefly at the top, and do not twist.

Target today: 2 sets × 10–12 per leg. Repeat 70–85 cleanly before increasing load.

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Core Block — 2 rounds

Decline Crunch — Bodyweight

How: Cross arms over chest, keep your chin relaxed, and curl your upper back toward your pelvis. Do not yank your neck or bounce.

Target today: 2 sets × 10–15 controlled reps. Add reps before increasing the decline angle.

Dead Bug

How: Exhale as you extend the opposite arm and leg while keeping your lower back gently connected to the floor.

Target today: 2 sets × 8–10 slow reps per side.

Side Plank ❌

How: Elbow under shoulder, body in a straight line, glutes lightly engaged. Stop before your hips sag.

Target today: 2 sets × 30–40 seconds per side.

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Calf Raises — Optional / Light ❌

Because of tight calves and plantar-fasciitis flare risk, keep these light and slow. Stop immediately if the bottom of your foot starts hurting.

Target: 2 sets × 10–12, or skip entirely.

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If you are short on time

1. Leg Press — 3 working sets 2. Romanian Deadlift — 3 working sets 3. Leg Extension — 2 working sets 4. Decline Crunch + Dead Bug — 2 rounds

Cut calf raises and glute extensions first—not the main leg or core work.

Source: July 13 - Legs + Core