Tuesday — Lower Body + Core
Week 12 — Test yourself
Max rep benchmarks
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Bulgarian split squat | 4 × 10 each | 75s |
| Pistol squat progression | 4 × 5 each | 75s |
| Nordic curl progression | 3 × 6 | 90s |
| Single-leg glute bridge (3s hold) | 3 × 12 each | 45s |
| Hanging leg raise | 4 × 10 | 60s |
| Dragon flag progression | 3 × 5 | 90s |