Preview · Saturday · Tuesday, 8 Sept 2026 · 3:13 PM IST
Legs 2 + engine
Second leg day without another heavy back squat. Machines and single-leg, then an engine piece you can repeat. Sunday is recovery — do not empty the tank so hard you skip it.
How to handle weight
Machines: honest range, two reps in reserve. Swings: a bell you snap, not muscle. Bike / rower finishers: match round one on round four. If you start at a sprint you cannot repeat, you started wrong.
Caution
Quads from Wednesday may still be loud — that is fine. Sharp knee or Achilles: skip jumps and the hack. Do not sneak a max deadlift because the platform is empty. Hydrate; Saturday evening sessions in this neighbourhood run hot.
If you are wrecked: Goblet 3 × 10, swings 5 × 10, easy bike 8 minutes. Go home.
0/7 movements ticked this week
Knee + hinge
No need to walk a bar out if Wednesday already did that job.
- Leg Press
4 × 10–12
Rest 1:30
LoadFeet mid-platform. Full range the back can stay on the pad.
CautionDo not peel the lumbar off to stack plates. Hands off the knees.
- Walking Lunge
3 × 12 steps
Rest 1:15
LoadDumbbells if Wednesday’s split squat was easy. Bodyweight if not.
CautionLong enough step. Front heel down. Do not crash the knee.
- Kettlebell Swing
5 × 12–15
Rest 0:45
LoadSnap the hips. Bell to chest height. 16–24 kg is honest; 32 kg is earned.
CautionNot a squat-swing. Rounded hike = set over. Tame the top.
- Standing Calf Raise
3 × 12–20
Rest 0:45
LoadPause at the top. Full stretch at the bottom.
CautionNo bounce. Soft knees, not locked into the joint.
Engine
Repeatable. You should be able to talk after the last round, barely.
- Assault Bike
6 × 30s work / 60s easy
Rest 1:00
LoadMatch calories or watts round to round. Pride in round one dumps the rest.
CautionSaddle set. Back off if you go light-headed. Rower 6 × 150 m is a clean swap.
No bike? Rower, ski-erg, or jump-rope intervals. Same clock.
- Farmer Carry
3 × 40 m
Rest 1:00
LoadHeavy-ish, tall spine. Last walk still looks like the first.
CautionPacked shoulders. Shared floor — put bells down, do not drop.
- Hanging Knee Raise
2 × 8–12
Rest 0:40
LoadPacked hang.
CautionNo kip. Skip if the grip is already gone from carries.
If you cannot make the floor
Goblet/backpack squat 4 × 12, reverse lunge 3 × 10/side, backpack swing-pattern hinge 5 × 12, walking lunges in the corridor, skip-rope 8 × 45s.
Tomorrow
Recover · mobility + easy engine
Sunday is mobility. Show up. Do not treat it as optional because ‘the week is done’.
Preview Sunday