Lower Body A
Squat pattern · posterior chain
5 exercises · est. 55 min
ExerciseSetsRepsLoadRest
- @ RPE 7180s
Back Squat
Pause 1s in hole
- 70 kg120s
Romanian Deadlift
3 × 8 · 70 kg
- 2 × 16 kg90s
Bulgarian Split Squat
3 × 10 / side · 2 × 16 kg
- 60 kg60s
Standing Calf Raise
4 × 12 · 60 kg
- BW60s
Hanging Knee Raise
3 × 12 · BW
Program templates
Reusable across your roster
Lean Build 12
Intermediate
Fat loss
12w48 sessions9 clients
Powerbase Block B
Advanced
Strength
8w32 sessions5 clients
Foundations 6
Beginner
Movement quality
6w18 sessions12 clients
Push/Pull Hyper
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Hypertrophy
12w60 sessions7 clients
Hybrid Endurance
Advanced
Endurance
16w80 sessions4 clients
Deload Reset 3
All levels
Recovery
3w9 sessions6 clients