Day Workout Monday Squat 5 sets 5-10 reps Lunge 3 sets 10-20 reps (each side) Glute Bridge 2 sets 12-15 reps Pistol Squats (onto chair or box) 3 sets 5-10 reps (each side) Tuesday Rest Wednesday Deadlift 4 sets 5-10 reps Seated Calf Raises 3 sets 8-12 reps Single-Legged Glute Bridge 2 sets 8-12 reps (each side) Static Squat 2 sets 30-45 seconds Thursday Rest Friday Squat 4 sets 5-10 reps Seated Leg Extension 3 sets 8-12 reps Romanian Deadlift 2 sets 8-12 reps Reverse Lunge 2 sets 8-15 reps (each side) Saturday Rest Sunday Rest