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Heavy Squat and Deadlift

Kick off your 28-day strength journey with a focused lower body session built around heavy squats and deadlifts. Expect to feel powerful and in control — today is all about moving well and setting the foundation for big gains ahead.

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Workout Breakdown

Warm-Up

Leg Swing

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Bodyweight Squat

2 sets × 10 reps, 10 reps

Deadlift (Romanian)

2 sets × 8 reps, 8 reps

Main Workout

Back Squat - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Deadlift (Conventional) - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Barbell

2 sets × 10 reps, 10 reps

Bulgarian Split Squat - Barbell

2 sets × 10 reps, 10 reps

2 circuits

Walking Lunge - Dumbbell

1 set × 12 reps

Squat (Goblet) - Kettlebell

1 set × 12 reps

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 40s

Hip Flexor Stretch

1 set × 40s

Pigeon Pose

1 set × 45s