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AB#DAY2 | UL PPL Split | Strength Focused Lower Body
Here’s how you can customise this strength day based on your individual weaknesses:
- Start by identifying which muscle or strength quality you need to bring up, and structure your session to focus more on that.
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For #Quads
- I went with Zercher squats, but front squats or hack squats are great alternatives depending on what suits you better.
For #Hamstrings
- I used bridge ham curls. If your gym has a seated leg curl, feel free to use that instead.
- I picked RDLs over conventional deadlifts to keep the emphasis on hamstrings.
- I kept the rep range at 8 to 10 to stay focused on the muscle rather than chasing heavy weight.
If deadlift strength is your priority, replace RDLs with conventional deadlifts, do 3 x4-5, and place them earlier in the workout.
#Calves first
- I’m using a bent knee single leg variation(only bend the knee slightly). Too much bend turns it into a seated calf raise.
I alternate between starting with Zercher squats and RDLs every other week. This lets me go slightly heavier on RDLs without burning out.
@abhishekxverma
