Today

Full body day with 6 programmed lifts. No history yet — pick loads you can hold with 1–3 reps in reserve.

Suggested work

• Back squat4 × 5–8
• Front squat4 × 5–8
• Walking lunge4 × 8–12
• Conventional deadlift4 × 3–6
• Leg extension3 × 10–15
• Lying leg curl3 × 8–12