Phase 2: Build•Week 4 • Monday

Day 22: First heavy day

Lower Body Heavy

50 minutes

Today's workout

Heavy squat and deadlift focus. 4-6 rep range.

Warm up (5-7 min)

Easy walk or bike (5 min)

Walk, bike, or row at a light conversational pace for 5 minutes. The goal is to raise core temperature and move blood to the muscles you're about to train. You should break a light sweat but still be able to talk easily.

→Start slow and build gradually
→Breathe through your nose if possible
→If you're sweating hard, you're going too fast

Hip Flexor Stretch (30 sec per side)

Kneel on one knee in a half-kneeling position with the other foot flat in front. Squeeze the glute on the kneeling-leg side and gently shift your hips forward until you feel a stretch in the front of the hip. Hold, then switch sides.

→Glute squeeze is what makes this stretch work
→Don't arch your lower back - stay tall
→Breathe into the stretch

Bodyweight Squats (10 reps)

Stand with feet shoulder-width apart, toes slightly turned out. Push your hips back and bend your knees to lower down. Descend until your thighs are at least parallel to the floor. Drive through your heels to stand.

→Knees track over your second toe
→Heels stay planted
→Chest stays proud, not collapsed

Glute Bridge (10-15 reps)

Lie on your back, knees bent, feet flat on the floor hip-width apart. Press through your heels, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees. Lower with control.

→Ribs stay down - no lower back arch at the top
→Squeeze glutes like you're trying to crack a walnut
→Slow on the way down

Warm-Up Sets

Before your working weight, do two sets with lighter loads at the same movement pattern. Set one: empty bar or light dumbbells for 8 reps. Set two: roughly half your working weight for 5 reps. These sets are not fatiguing - they're rehearsals.

→Move exactly like you will for working sets
→Lighter weight, same form
→Rest 60-90 seconds between warm-up sets

Showing gym version. Switch to home above if needed.

1. Back Squat or Goblet Squat (heavy)

4 x 4-6

Rest 2-3 min • barbell

Form cues

→Brace core hard before each rep
→Sit back and down
→Drive up through full foot

Common mistakes

✗Knees caving inward under load - drive them out
✗Chest collapsing forward - brace hard, think proud chest
✗Cutting depth short - at least parallel, deeper if mobility allows

Easier

Goblet squat
Box squat to a bench

Harder

Heavier back squat
Front squat

Home: Heaviest goblet squat available

2. Romanian Deadlift (heavy)

4 x 5-6

Rest 2 min • barbell

Form cues

→Bar or dumbbells close to body
→Push hips back, soft knees
→Drive hips forward to stand

Common mistakes

✗Rounding the lower back - keep your spine neutral, chest proud
✗Over-bending the knees - this becomes a squat, not a hinge
✗Going too low - stop when your hamstrings tell you to, not when the floor arrives

Easier

Hip hinge with band or dowel on back for form check

Harder

Single-leg RDL
Barbell RDL

3. Walking Lunge

3 x 10 per side

Rest 90 sec • dumbbells

Form cues

→Upright torso
→Front shin vertical
→Drive through front heel

Common mistakes

✗Short strides that turn into a squat - step far enough to stretch the rear hip
✗Pushing off the back leg - drive through the front heel
✗Upper body collapsing forward - stay tall

Easier

Bodyweight walking lunge
Reverse lunge instead

Harder

Deficit walking lunge
Overhead walking lunge

4. Hip Thrust

3 x 8-10

Rest 90 sec • dumbbells

Form cues

→Shoulders on bench, feet flat
→Drive hips up, squeeze glutes
→Ribs stay down, no arch

Common mistakes

✗Overextending - ribs stay down, no lower back arch at the top
✗Using the quads instead of glutes - push through your heels
✗Bench too high or low - aim for under the shoulder blades

Easier

Glute bridge on the floor

Harder

Barbell hip thrust
Single-leg hip thrust

5. Calf Raises

3 x 12-15

Rest 45 sec • dumbbells

Form cues

→Full range of motion
→Pause at the top
→Control the descent

Common mistakes

✗Bouncing through reps - pause at the top for a full squeeze
✗Partial range - get a full stretch at the bottom
✗Feet rolling outward - push up through the big toe

Easier

Seated calf raise

Harder

Single-leg calf raise
Deficit calf raise

Cool down (5 min)

•5 minutes easy walk
•Couch stretch x 30 sec per side
•Hamstring stretch x 30 sec per side
•Deep breathing x 2 minutes

Today's nutrition focus

Pre-workout carbs matter more now

For heavy lifting at 4-6 reps, have 20-30g of carbs 30-60 minutes before. A banana, half a cup of oats, or a piece of sourdough. Under-fueled heavy sets feel twice as hard and cost you performance.

Mindset brief

Heavy does not mean ego

Four to six reps is challenging but not maximal. Choose a weight where rep 5 is hard but rep 6 is possible. If you can't finish 4 reps with good form, it's too heavy. If you could do 8, it's too light. Find the middle today.

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