Week 1, Day 1: Hamstring & Glutes

• Barbell Romanian Deadlift

  4 sets × 12 reps - Tempo: 3-1-1-0

• Single Leg Leg Press

  4 sets × 12 reps - Tempo: 3-1-1-0

• Bulgarian Split Squat

  3 sets × 12 reps - Tempo: 3-1-1-0

  DB or Smith machine

• Seated Hamstring Curl

  3 sets × 12 reps - Tempo: 3-1-1-0

  Or lying variation

• Roman Chair (Glute Biased)

  3 sets × 12 reps - Tempo: 3-1-1-0

  90° or 45°. Final set is drop set to failure.