TrainersEye · Session of the Day · Bodybuilding · #039

Bodybuilding Leg Day — Quad Dominant

Quad cross-section via deep knee flexion, controlled eccentrics · Meso 2 · Progressive Overload (RIR 2, 8-12 reps)

Target ≈ 80 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Joint lubrication & neural potentiation · 5-7 min

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1	Glute Bridgesteady breathing rhythm	90 s
2	Dead Bugset the scapula first, then move the arm	2 × 15
3	World's Greatest Stretchquality over speed, always	2 × 12
4	Goblet Squat3-s eccentric every rep — the lowering builds the muscle	2 × 10 light

A · Primary Compound — Max Tension Anchor4 × 8-12 · rest 2-3 min · tempo 3-1-0-1 · log the load

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	1	Leg Extension3-s eccentric every rep — the lowering builds the muscle	ramp 2 sets	kg
	2	Leg Extensionstop at the prescribed RIR — no ego reps	4 × 8-12	kg

Progression: Meso 2 rule: double progression — reach the top of 8-12 on all sets, then +2.5 kg. Log every load; the last rep must look like the first.

B · Secondary Compound3 × 8-12 · rest 90 s · full range, controlled eccentric

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Back Squatset the scapula first, then move the arm

3 × 8-12

C · Regional Isolation Pair3 × 10-12 · rest 60-75 s · C1 lengthened bias, C2 peak bias

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	1	Stiff-Leg Deadliftfull stretch under load — pause 1 s in the deep position	3 × 10-12	kg
	2	Glute Kickbacksqueeze 1 s at peak contraction — own the shortening	3 × 10-12	kg

D · Metabolic Stress Finisher2 × 12-15 · rest 45-60 s · chase blood flow, protect joints

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	1	Leg Raisestop just short of lockout — constant tension	2 × 12-15	kg
	2	Calf Raisezero swing — if it swings, it shrinks	2 × 15-20

Phase 5 · Fascial Decompression3-5 min · fascial lengthening + diaphragmatic breathing

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1	Standing Quad Stretchsteady breathing rhythm	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	45 s
3	Figure-Four Stretchsteady breathing rhythm	45 s
4	Box Breathingsteady breathing rhythm	2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Hypertrophy programming — train to the prescribed RIR, never to joint pain. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.