General Health Program - Legs

Train at home with a couple adjustable dumbbells. Focus on time efficiency and consistency to drive progress during busy times. Pair with some upper body and conditioning for general health. 4-6 sets per week.

All progression is double progression:
2-3 × 5-8 → add intensifier(s) → 2-3 × 5-8 → increase load, etc. Add sets if RPE targets met. Keep rest times to 60 seconds.

RFESS / SPLIT SQUAT PROGRESSION
Load fixed → Add slower eccentrics (3-0-1)  → Increase load and repeat

DB Single-leg RDL PROGRESSION
Load fixed → Add mid-shin pause (1-2-1) → Increase load and repeat

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Week 8

Rear Foot Elevated Split Squat

Single Leg Romanian Deadlift

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