Gympal

Thursday - Legs (SDSU)

Created by Nate Schramm
Nate Schramm
Goblet Squat

Goblet Squat

*Heel-Elevated* ✅ IF all 4×10 full depth → NEXT session +10 lb DB ❌ IF depth shortens → NEXT session same weight
Set
KG
Reps
1
2
3
4
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

✅ IF all 4×6 neutral spine → NEXT session +10 lb ❌ IF back rounds → NEXT session same weight
Set
KG
Reps
1
2
3
4
Leg Press (Machine)

Leg Press (Machine)

✅ IF all 3×12 full depth → NEXT session +45 lb total ❌ IF partial reps → NEXT session same weight
Set
KG
Reps
1
2
3
Single Leg Extensions

Single Leg Extensions

✅ IF all 15 w/ pause → NEXT session +5–10 lb ❌ IF momentum → NEXT session same weight
Set
KG
Reps
1
2
3
Leg Curl (SDSU Machine)

Leg Curl (SDSU Machine)

✅ IF all 12 hips down → NEXT session +5–10 lb ❌ IF hips lift → NEXT session same weight
Set
KG
Reps
1
2
3