Gym Trainer Ai
Trained With Ai
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A Knight’s Defiance (Quad Focused Leg Day) – Week 2
Every two movements are supersetted.
Complete each pair as a superset, then rest as labeled before starting the next pair.
Barbell Step Up
4 sets × 20 steps
No rest
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Lateral Band Walk
4 sets × 20 steps
Rest: 90s
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Weighted Jump Squat
4 sets × 10 reps
No rest
▶
Lateral Band Walk
4 sets × 20 steps
Rest: 90s
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Barbell Hack Squats
4 sets × 10 reps
No rest
▶
Lateral Band Walk
4 sets × 20 steps
Rest: 90s
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Bulgarian Split Squats
4 sets × 10 reps
No rest
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Wall Sits
4 sets × 30 sec
Rest: 90s
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Jefferson Squats w/ Bands
4 sets × 10 reps
No rest
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Wall Sits
4 sets × 30 sec
Rest: 90s
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Double Kettlebell Front Squat
4 sets × 15 reps
No rest
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Wall Sits
4 sets × 30 sec
Rest: 90s
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Battle of the Hamstring – Workout #2
Perform on a leg day at least 2 days apart from quad day
Romanian Deadlifts
5 sets × 5 reps (90%+ intensity)
Rest: 60s
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Weighted Glute Ham Raise
4 sets × 12 reps (75% intensity)
Rest: 60s
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One Legged Eccentric Leg Curl
5 sets × 5 reps each leg (90% intensity)
Rest: 45s
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