ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Heavy Quad & Glute Specialisation — Session Log · OH-TP-LEGS-QG-001

Session date

Body weight (kg)

Gold rows = working sets (log to failure). White/grey rows = warm-up, ramp and feeder sets — log these too so ramp loads carry to next week. Rest 3 min on working sets; FST-7 rests 30–45 sec. Legs get a longer warm-up — do not shortcut the ramp sets on the first movement.

W · Warm-up 0:00–0:10

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Bike, easy pace
W2	Bodyweight squats
W3	Leg extension (light)
W4	Banded glute bridge

1 · Hack squat / barbell squat — quad mass 0:10–0:23

Set	Target	Load (kg)	Reps	Notes
R1	Ramp ~50% × 10
R2	Ramp ~65% × 6
R3	Ramp ~75% × 3
S1	75% · 8–10 to failure · full depth
S2	75% · 8–10 + 2–3 partials from bottom

2 · Leg press, feet low & hip-width — quads 0:23–0:33

Set	Target	Load (kg)	Reps	Notes
S1	8–10 · knees track over toes
S2	8–10 + drop set −40%

3 · Barbell hip thrust — glute mass 0:33–0:44

Set	Target	Load (kg)	Reps	Notes
F	Feeder ~60% × 6
S1	8–10 · 2-sec squeeze at lockout
S2	8–10 to failure · chin tucked, ribs down

4 · Bulgarian split squat, long stride — glutes 0:44–0:53

Set	Target	Load (kg)	Reps	Notes
S1 L	8–10 · torso leaned forward
S1 R	8–10
S2 L	8–10 to failure
S2 R	8–10 to failure

5 · 45° hip extension, glute-biased — glute finisher prep 0:53–1:00

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · rounded upper back, posterior tilt
S2	10–12 to failure

6 · FST-7: leg extension — quad finisher 1:00–1:13 · rest 30–45s

Set	Target	Load (kg)	Reps	Notes
S1	10–12 @ 50–55%
S2	10–12
S3	10–12
S4	10–12
S5	10–12
S6	10–12
S7	10–12 · 1-sec hold at lockout

Progression: hold each working load until the top of the rep range on all working sets, then add 2.5–5 kg on machine/barbell lifts, 2 kg per hand on split squats. Saved sessions are stored on this device per date — change the date to start a fresh sheet or reload a past one.
Odyssey Health · www.odysseyhealthsa.com · Coach-directed protocol