‹ Workout Planner

Saturday · gym 7am

Lower body

Glutes, quads, hamstrings. Focus: strength, shape, glutes.

60 minDumbbells + machines6 moves

1. 0Mobility warm-updoorway chest stretch 30s, wall slides 10×, then 5 min easy walk5–10 min

1. 1Leg lifts3 × 12–15
2. 2Romanian deadlifts3 × 8–10
3. 3Leg extensions3 × 10–12
4. 4Dumbbell glute bridges3 × 12–15
5. 5Hip abduction / adduction machinepads outside knees, push apart; then inside, squeeze in3 × 12–15
6. 6Standing calf raises4 × 12–20

Weight: pick one where the last 2 reps feel hard but form holds. When all sets feel easy, go up one step.