Lower Body

Warm Up Set This is usually 1–2 lighter sets to help activate the muscle and get everything firing properly before your heavier working sets. You don’t want to exhaust the muscle here—you just want to create a strong mind-to-muscle connection and prepare your body for the movement. Typically around 12–15 reps. Top/Working Set This is your true working set and where the real growth happens 👏🏼 This is the “stimulus” you’re placing on the muscle. Your goal here is progressive overload over time—lifting heavier, improving reps, or getting stronger week by week while maintaining proper form. Push yourself within the prescribed rep range while still controlling the movement. Rest Pause Set This is a high-volume style set designed to really challenge the muscle 🔥 You’ll work toward a total rep goal by breaking it into smaller blocks of reps. Take each block close to failure, rest about 10 seconds, then continue until you hit the total number of reps programmed. It’s a great way to push intensity and get more volume in without sacrificing form.