Workout Routine

Free

BCW Week 1 Day 1- Leg Day 1

by berniechengwhitehead

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First leg day of the week

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Leg Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
42% 1RM
65 lbs
8
180 sec
2
60% 1RM
90 lbs
6
180 sec
3
@RPE7
120 lbs
5
180 sec
4
@RPE7
120 lbs
5
180 sec
5
@RPE7
125 lbs
3
180 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
180 sec
2
@RPE6
85 lbs
12
180 sec
3
@RPE6
85 lbs
12
180 sec

romanian deadlift

3×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec

hip thrust

3×15

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
65 lbs
12
120 sec
2
@RPE6
65 lbs
12
120 sec
3
@RPE6
65 lbs
12
120 sec

leg press

3×12

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
150 sec
2
–
–
24
150 sec
3
–
–
24
150 sec

step-up

3×24