Today we sculpt strength and power through strategic lower body trisets! In this full-leg workout, we’re moving through sets of three targeted exercises, each performed for 40 seconds of work with 20 seconds of rest, and 40 seconds between each set. Every triset is repeated twice to lock in the challenge. From quads and hamstrings to glutes, calves, and stabilizers—you’ll hit every lower body muscle with a mix of strength, stability, and intensity. I’m using 35s, 71s, a bench (or chair), and an optional step, but feel free to modify with what you’ve got. Let’s build from the ground up! 💥👊
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Here's what I'll be using for equipment:
2 X 35 LBS | 16 KG
1 X 71 LBS | 32 KG
BENCH/CHAIR
STEP (OPTIONAL)
Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.
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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.
Thank you for joining in, and I hope you found this leg day workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
V
Leg Forge: Triset Power Intervals | SURGE DAY 14 Workout Details:
00:00 INTRO
00:19 WARMUP:
MOD JACKS
LATERAL SHUFFLE
TAP & BUTT KICK
SQUAT & KNEE ROT’N
COSSACK SQUAT [tip: step out wide]
ALT RDL
R RL & EXTEND
L RL & EXTEND
90/90 & OVER
ALT KNEELING HIP ROT’N
WORKOUT
40 SEC WORK
20 SEC REST
40 SEC BETWEEN CIRCUITS
08:29 HIGH SQUAT & CALF RAISE 35 LBS
R SQUAT [tip: feel free to hold onto something for support]
L SQUAT
X 2
15:09 R FWD LUNGE
L FWD LUNGE
ALT FWD & CURTSY LUNGE
X 2
21:50 R SPLIT SQUAT [TIP: elevation optional]
L SPLIT SQUAT
ALT SQUAT UP & DOWN
X 2
28:30 SQUAT INTO R RL [tip: core working hard to maintain balance during squat, resist urge to lean to the right]
SQUAT INTO L RL
SIDE TO SIDE SQUAT
X 2
35:11 R ABDUCTED RDL [tip: hips square, lifted leg strong and slightly to the side to activate glute med. Hinge from hips, lower with control & power up through standing leg!] provide tip during preview as well as this is a long tip
L ABDUCTED RDL
DEADLIFT
SQUAT INTO RDL
X 2
43:20 COOLDOWN
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
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