Reclaim phase 2| Week 1 Day 1| Lower Body Strength

Welcome to Reclaim You! Phase 2: Strength You’ve built the foundation. Now it’s time to build real, measurable strength on top of it. 👉🏽 Phase 1 laid the groundwork with higher rep ranges, stability work, and building that mind-muscle connection. You’ve proven you can show up, push through, and do the work. Now we shift gears while keeping everything you’ve earned. Phase 2 is where you reclaim your strength. We’re dropping the reps, increasing the load, and putting serious intention behind every lift. You’ll see two compound strength movements each session, and the weight should feel challenging, we’ll be working up to 90% of your 1RM by peak week. This puts you in that sweet spot of building real strength while maintaining the muscle and endurance you’ve already developed. You’ll still see stability, conditioning, and endurance elements woven throughout, we’re not abandoning what got you here, we’re building on it. But the priority has shifted. Heavier loads, more rest, and more focus. 👉🏽 Phase 2: Strength Overview ∙ 4 weeks of strength-focused training with hypertrophy & endurance elements ∙ Rep ranges shift lower on compound lifts — expect sets of 3–8 on your main movements ∙ REST increases and is IMPORTANT: 2–3 minutes between heavy compound sets ∙ 5-day structure: 2 Lower, 2 Upper, 1 Deep Core + Mobility. 1 optional cardio + mobility! ∙ Posterior chain emphasis (like you asked) glutes, hamstrings, and back are the priority ∙ Your main lifts: Squat, Deadlift, Hip Thrust, Floor Press, Military Press, and Chin-Ups ∙ Blended approach: strength is the priority, everything else supports it 👉🏽👉🏽 RIR (Reps in Reserve) Guide: ∙ 3–4 reps (87–95% 1RM): 0–1 RIR — maximum strength ∙ 5–6 reps (80–85% 1RM): 1–2 RIR — strength focus ∙ 7–8 reps (75–80% 1RM): 1–2 RIR — strength-hypertrophy ∙ 9–12 reps (70–75% 1RM): 2–3 RIR — hypertrophy/accessory work 👏🏼👏🏼 Critical for Success: Your last rep should feel like a fight. If you don’t have the weight selection to go heavier, increase your reps by 5–10 until you hit that 1–2 reps in reserve threshold. You can also slow your tempo to increase intensity. The challenge must be there effort and progression are what drive results. Rest fully between your working sets. This isn’t the time to rush. Your nervous system needs that recovery to show up strong for the next set. Rushing through will actually limit your strength gains and reduce the weight you can handle. While it might feel like you’re not working hard enough during rest periods, that recovery is what makes the next heavy set possible. You’ve put in the work to get here. Don’t underestimate yourself. Load up and let’s get stronger.