Building power from the ground up.
Today’s session was built around one objective: develop lower-body strength while maintaining upper-body density and core durability. Heavy squats anchored the workout. Everything else supported that goal.
This is the type of training that builds real strength — not just aesthetics.
Cardio Preparation
- Treadmill walk — 15 minutes
- StairMaster — 30 minutes
Purpose: elevate heart rate, increase blood flow, and prep hips, knees, and ankles for loaded squats.
Core Activation (3 Rounds)
- 12 Hanging med ball knee raises @ 8 lbs
- 12 Hanging leg raises
- 12 Back extensions @ 25 lbs
- 12 Plate side bends @ 45 lbs
Core was trained first to reinforce bracing and stability before squats.
Lower Body Volume Block
Machine Hip Abduction
- 25 × 55 lbs
- 25 × 70
- 25 × 100
- 25 × 110
- 25 × 130
Plate Goblet Squats
- 5 sets × 10 reps @ 25 lbs
Single-Leg Extensions
- 12 × 10 lbs
- 12 × 15
- 12 × 20
- 12 × 20
Walking Lunges
- 4 sets × 12 reps
Leg Extensions
- 12 × 70 lbs
- 12 × 80
- 12 × 90
- 12 × 100
Seated Leg Curls
- 12 × 70 lbs
- 12 × 80
- 12 × 90
- 12 × 100
Strength Anchor: Back Squats
- 12 × 45 lbs
- 10 × 135
- 8 × 185
- 5 × 225
- 3 × 255
- 3 sets × 3 reps @ 275
Heavy triples under control. Focus on depth, bracing, and bar speed.
Accessory & Finisher Work
Leg Press
- 4 sets × 12 reps @ 298 lbs
Calf Raises on Leg Press
- 4 sets × 12 reps @ 298 lbs
Dumbbell Around the Worlds
- 3 sets × 12 reps @ 15 lbs
Barbell Curls
- 5 sets × 12 reps @ 65 lbs
Alternating Dumbbell Hammer Curls
- 4 sets × 12 reps @ 25 lbs
Dumbbell Hammer Curls
- 4 sets × 12 reps @ 25 lbs
Cable Rope Triceps Extensions
- 4 sets × 12 reps @ 80 lbs
Single-Arm Cable Triceps Pulldowns
- 4 sets × 12 reps @ 20 lbs
Hanging Knee Raises
- 4 sets × 12 reps
Training Takeaway
Heavy compound lifts build strength.
Volume builds muscle.
Consistency builds results.
This wasn’t about chasing numbers. It was about building a base that lasts.
Stack days.
Control the effort.
Put Forth Effort.
Put Forth Effort 
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