Omar · ongoing 5-day sequence
The highest-skill day. Leave clean reps in reserve and finish fresher than a classic heavy day.
Time
52–58 min
Sets
14
Done
0%
Coach: Own the bottom position; do not turn either anchor into a max-effort test.
Quadriceps, glutes
Work
3 × 5–8
Target
2–3 RIR
Rest
3:00
Sets
One cue
Descend only as deep as you can keep the mid-foot loaded and the pelvis controlled.
Muscle audit
Primary: Quadriceps, glutes
Secondary: Adductors, trunk
Best substitute
Deep hack squat
Use 6–10 reps at 2 RIR; the supported path lowers skill and spinal cost.
Chest
Work
3 × 6–8
Target
2 RIR
Rest
3:00
Sets
One cue
Use a repeatable touch point and stop before bar speed or shoulder position deteriorates.
Muscle audit
Primary: Chest
Secondary: Triceps, front delts
Best substitute
Converging chest press
Use 8–12 reps at 1–2 RIR.
Mid-back, lats
Work
2 × 8–12
Target
2 RIR
Rest
1:45
Sets
One cue
Let the shoulder blades reach, then drive elbows back without lifting the chest from the pad.
Muscle audit
Primary: Mid-back, lats
Secondary: Rear delts, biceps
Best substitute
Chest-supported machine row
Efficient pairing · A · Seated leg curl
Hamstrings
Work
2 × 10–15
Target
1–2 RIR
Rest
1:30
Sets
One cue
Keep the hips pinned and allow a controlled stretch with the knees nearly straight.
Muscle audit
Primary: Hamstrings
Secondary: Gastrocnemius
Best substitute
Lying leg curl
Keep 10–15 reps; expect slightly less hip-flexed stretch.
Efficient pairing · A · Chest-supported row
Lateral delts
Work
2 × 12–20
Target
1–2 RIR
Rest
1:15
Sets
One cue
Lead with the elbow and stop before shrugging replaces shoulder abduction.
Muscle audit
Primary: Lateral delts
Secondary: Upper traps
Best substitute
Machine lateral raise
Efficient pairing · B · Standing calf raise
Gastrocnemius
Work
2 × 8–12
Target
1–2 RIR
Rest
1:15
Sets
One cue
Pause in the deep stretch; do not bounce out of the bottom.
Muscle audit
Primary: Gastrocnemius
Secondary: Soleus
Best substitute
Leg-press calf raise
Efficient pairing · B · Cable lateral raise