Put Forth Effort

Building strength, control, and total leg endurance.

Today’s session focused on lower-body development with added triceps work and core stability. The workout combined high-rep quad work, unilateral training, and progressive loading to build strength and durability.

Leg training is built through consistency and controlled volume. Each rep reinforces strength, balance, and long-term progress.

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Cardio and Conditioning

Treadmill Walk — 35 minutes
StairMaster — 10 minutes (post-workout)

Cardio supports endurance, recovery, and overall work capacity.

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Core Activation (3 Rounds)

15 Back Extensions
15 Plate Side Bends @ 45 lbs
12 Med Ball Hanging Knee Raises @ 4 lbs
12 Med Ball Hanging Leg Raises @ 4 lbs
21 Cable Side Bends @ 37.5 lbs
21 Cable Rope Crunches @ 42.5 lbs

Core work reinforces stability and bracing for lower-body movements.

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Activation and Stability

Dumbbell Rear Delt Raises
4 × 12 @ 20 lbs

Maintains upper-body balance and shoulder stability.

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Quad Volume Block

Single-Leg Extensions
15 × 25 lbs
15 × 30
15 × 35
15 × 40
15 × 45

Air Squats
5 × 10 (bodyweight)

Leg Extensions
30 × 55 lbs
30 × 70
25 × 85
20 × 100
15 × 115
12 × 130

High-rep quad work builds endurance and prepares for compound movements.

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Unilateral Strength

Single-Leg Squats
6 × 10 (bodyweight)

Somersault Dumbbell Squats
5 × 10 @ 30 lbs

These movements improve balance, coordination, and control.

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Posterior Chain Development

Dumbbell Romanian Deadlifts
12 × 40 lbs
12 × 45
12 × 50
12 × 55
12 × 60

Leg Curls
15 × 70 lbs
15 × 80
12 × 90
10 × 100

Hamstring work supports overall leg strength and injury prevention.

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Compound Strength

Leg Press
20 × 4 plates
15 × 6 plates
15 × 8 plates
12 × 10 plates

Progressive loading to build total lower-body strength.

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Triceps Finisher

V-Bar Triceps Pushdowns
25 × 50 lbs
20 × 57.5
15 × 65
12 × 72.5
10 × 80

Single Arm Cable Triceps Pulldown (Side)
20 × 10 lbs
4 × 12 @ 15 lbs
12 × 20 lbs

Finishing with triceps work to maintain upper-body strength.

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Training Takeaway

Leg training builds strength, stability, and resilience. Consistent effort and structured volume create long-term results.

Stay disciplined. Keep building.

Put Forth Effort.