Mission Brief
Week 1 · Foundation
Thursday · Orders Received
Leg Day
Strength Operation
Quads · Hamstrings · Glutes
Strength OperationReady
QuadsHamstringsGlutes
1h 15m
Duration
7
Exercises
+320
XP Reward
Projected Volume32k kg
Mission Brief
Attack the largest muscle groups. Drive from the floor, brace the core, own each rep from setup to lockout.
Order of Operations
7 blocks
01
Back Squat
5 × 5 · Quads
130 kg
Target
02
Romanian Deadlift
3 × 8 · Hamstrings
100 kg
Target
03
Bulgarian Split Squat
3 × 10 · Quads / Glutes
22 kg
Target
04
Leg Press
3 × 12 · Quads
180 kg
Target
05
Hip Thrust
3 × 10 · Glutes
120 kg
Target
06
Standing Calf Raise
4 × 15 · Calves
60 kg
Target
07
Hanging Leg Raise
3 × 12 · Core
Bodyweight
Target
Warm-Up Protocol
Prime the system · 5–8 min
- Goblet squat × 10
- Hip airplane × 6/side
- Empty bar RDL × 10
Equipment Required
4 items
- Squat rack
- Barbell + plates
- Leg press
- Hip thrust pad
Commander's Brief
Orders from command
- Log every working set — data compounds.
- Rest 90-180s between top sets.
- Brace before the unrack. Full depth beats added weight.
Ready for Deployment
Orders received · Ready for deployment