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STACK.

Monday — Week 4

Lower / Heavy

Back squat top set + posterior chain

SquatHingeAccessory

Duration

62m

Target RPE

8

Sets

18

Volume

16.2k

REST TIMER

Between sets — auto-starts on log

02:30

Rest timer at 62 percent elapsed. Mock interface.

/01 — SQUAT

Back Squat

“Brace, break at the hips, drive the floor away.”

Set, reps, load, and rest for Back Squat
SET REPS LOAD
1 5 135lb
2 5 185lb
3 3 225lb
4 3 275lb
5 1 315lb

/02 — HINGE

Romanian Deadlift

“Soft knees, push hips back, keep bar close.”

Set, reps, load, and rest for Romanian Deadlift
SET REPS LOAD
1 8 185lb
2 8 205lb
3 8 225lb
4 8 225lb

/03 — ACCESSORY

Bulgarian Split Squat

“Front-foot torque, ribs down, knee tracks toes.”

Set, reps, load, and rest for Bulgarian Split Squat
SET REPS LOAD
1 10 ea 2x40
2 10 ea 2x40
3 10 ea 2x40

/04 — ACCESSORY

Standing Calf Raise

Set, reps, load, and rest for Standing Calf Raise
SET REPS LOAD
1 15 135lb
2 15 135lb
3 15 135lb

/05 — ACCESSORY

Hanging Leg Raise

Set, reps, load, and rest for Hanging Leg Raise
SET REPS LOAD
1 12 BW
2 12 BW
3 10 BW

SETS

18

REPS

128+

VOLUME

16,210lb

TIME UNDER BAR

62min