14. April 2026

Week 3 – Back Squat + Deadlift

Warm-up
• 1×15 Air Squats
• 1×12 Goblet Squats
• 1×10 Hip Mobility

With empty barbell:

5 Backsquat 50X0

5 Backsquat 52X0

10 Stiff leg DL

10 DL

Strength
• 4×10 Back Squat @ 65% (RPE 6–7)
• 3×8 Deadlift @ 60–65% (RPE 6–7)

Accessory
• 3×10/leg 2x DB Lunges (RPE 7)
• 3×12 Banded Hamstring Curls (RPE 7)
• 3×12 Hip Thrust (RPE 7)
• 3×15 Sit-ups