Workout Routine

Free

BCW Week 1 Day 4 - Leg Day 2

by berniechengwhitehead

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Second 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 2

squat

Set
Intensity
Weight
Reps
Rest time
1
42% 1RM
65 lbs
8
100 sec
2
60% 1RM
90 lbs
6
120 sec
3
70% 1RM
105 lbs
5
180 sec
4
@RPE7
120 lbs
5
180 sec
5
@RPE7
120 lbs
5
180 sec
6
@RPE7
125 lbs
3
180 sec
7
@RPE7
125 lbs
3
180 sec

squat

7 sets

hip thrust

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

hip thrust

3×15+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
210 sec
3
–
–
12
180 sec

bulgarian split squat

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

leg extension

3×12

Hyperextensions

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

Hyperextensions

3×15

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
6
180 sec
3
@RPE7
120 lbs
5
180 sec
4
@RPE7
120 lbs
5
180 sec
5
@RPE7
125 lbs
3
180 sec
6
@RPE7
125 lbs
3
180 sec

deadlift

6 sets