begginner saturday workout ai

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Split Squat (Static, Bodyweight)

3 sets × 10 each leg | Rest 60s

Step-Up (Bench or Platform)

3 sets × 10 each leg | Rest 60s

Leg Extension (Machine)

3 sets × 12-15 reps | Rest 60s

Lying or Standing Hamstring Curl

3 sets × 12 reps | Rest 60s

Calf Raise

3 sets × 15-20 reps | Rest 60s

Additional Advice for Beginners

Start with low or bodyweight; only add load if technique is solid.
Warm-up (5 min) and cool-down stretches each session.
Coach proper technique, tempo, and breathing.
Progress by increasing sets or reps over weeks, not weight too soon.
Hydrate and get enough protein in diet for recovery.

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