The program
20-Rep Breathing Squats (6-Week Old-School Mass): Free Spreadsheet, Percentages & Tracker
Free 20-Rep Breathing Squats (6-Week Old-School Mass) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 6 weeks
- Main lifts
- 7
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the 20-Rep Breathing Squats (6-Week Old-School Mass) spreadsheet
Calculate your 20-Rep Breathing Squats (6-Week Old-School Mass) weights
Free 20-Rep Breathing Squats (6-Week Old-School Mass) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Overhead Press | 3 | 10 | 68% | 100 lbs | 1×25 + 1×2.5 | Strict standing Barbell Overhead Press: 3×10 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Bench Press | 3 | 12 | 72% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Heavy Barbell Bench Press: 3×12 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Row | 2 | 15 | 66% | 120 lbs | 1×25 + 1×10 + 1×2.5 | Strict Barbell Row: 2×15 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Squat | 1 | 20 | 66% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10) |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Romanian Deadlift | 1 | 15 | 61% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 1×15 Stiff-Leg Deadlift for posterior chain mass |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Curl | 2 | 10 | — | — | — | Strict Barbell Curl @ RPE 8 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Standing Calf Raise | 3 | 20 | — | — | — | Full-stretch calf raises @ RPE 8 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Overhead Press | 3 | 10 | 68% | 100 lbs | 1×25 + 1×2.5 | Strict standing Barbell Overhead Press: 3×10 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Bench Press | 3 | 12 | 72% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Heavy Barbell Bench Press: 3×12 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Row | 2 | 15 | 66% | 120 lbs | 1×25 + 1×10 + 1×2.5 | Strict Barbell Row: 2×15 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Squat | 1 | 20 | 66% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10) |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Romanian Deadlift | 1 | 15 | 61% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 1×15 Stiff-Leg Deadlift for posterior chain mass |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Curl | 2 | 10 | — | — | — | Strict Barbell Curl @ RPE 8 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Standing Calf Raise | 3 | 20 | — | — | — | Full-stretch calf raises @ RPE 8 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Overhead Press | 3 | 10 | 68% | 100 lbs | 1×25 + 1×2.5 | Strict standing Barbell Overhead Press: 3×10 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Bench Press | 3 | 12 | 72% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Heavy Barbell Bench Press: 3×12 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Row | 2 | 15 | 66% | 120 lbs | 1×25 + 1×10 + 1×2.5 | Strict Barbell Row: 2×15 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Squat | 1 | 20 | 66% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10) |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Romanian Deadlift | 1 | 15 | 61% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 1×15 Stiff-Leg Deadlift for posterior chain mass |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Curl | 2 | 10 | — | — | — | Strict Barbell Curl @ RPE 8 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Standing Calf Raise | 3 | 20 | — | — | — | Full-stretch calf raises @ RPE 8 |
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General strength plan
6-week 3-day 20-rep Breathing Squat mass & strength builder
Lifters looking for an old-school, mentally tough 3-day full-body hypertrophy block anchored by a single 20-rep Breathing Squat ("Widowmaker") set.
Before choosing this plan
Take 3 deep breaths at the top between every rep after rep 10 on the 20-rep Squat set, and prioritize sleep and nutrition between the 3 weekly sessions.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Pairs 1×20 Breathing Squats and 1×15 Stiff-Leg Deadlifts with 3×12 Bench Press, 3×10 Overhead Press, and 2×15 Barbell Rows.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 1)
Overhead Press main
3 × 10 @ 68%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 72%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 66%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 66%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 61%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 1)
Overhead Press main
3 × 10 @ 68%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 72%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 66%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 66%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 61%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 1)
Overhead Press main
3 × 10 @ 68%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 72%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 66%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 66%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 61%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 2
3
sessions
Week 2
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 2)
Overhead Press main
3 × 10 @ 70%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 74%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 68%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 68%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 68% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 63%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 2)
Overhead Press main
3 × 10 @ 70%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 74%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 68%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 68%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 68% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 63%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 2)
Overhead Press main
3 × 10 @ 70%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 74%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 68%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 68%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 68% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 63%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 3
3
sessions
Week 3
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 3)
Overhead Press main
3 × 10 @ 72%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 76%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 70%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 70%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 70% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 65%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 3)
Overhead Press main
3 × 10 @ 72%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 76%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 70%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 70%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 70% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 65%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 3)
Overhead Press main
3 × 10 @ 72%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 76%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 70%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 70%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 70% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 65%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 4
3
sessions
Week 4
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 4)
Overhead Press main
3 × 10 @ 74%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 78%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 72%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 72%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 72% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 67%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 4)
Overhead Press main
3 × 10 @ 74%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 78%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 72%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 72%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 72% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 67%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 4)
Overhead Press main
3 × 10 @ 74%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 78%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 72%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 72%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 72% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 67%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 5
3
sessions
Week 5
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 5)
Overhead Press main
3 × 10 @ 76%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 80%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 74%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 74%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 74% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 69%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 5)
Overhead Press main
3 × 10 @ 76%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 80%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 74%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 74%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 74% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 69%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 5)
Overhead Press main
3 × 10 @ 76%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 80%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 74%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 74%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 74% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 69%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 6
3
sessions
Week 6
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 6)
Overhead Press main
3 × 10 @ 78%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 82%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 76%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 76%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 76% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 71%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 6)
Overhead Press main
3 × 10 @ 78%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 82%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 76%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 76%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 76% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 71%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 6)
Overhead Press main
3 × 10 @ 78%working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 82%working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 76%working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 76%working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 76% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 71%working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8