Week 2 building phase lower body session focused on squat and hinge patterns with heavier dumbbell loads. Includes a unilateral exercise (dumbbell lunge) to address balance and single-leg strength. Volume is adjusted to 0.85x for the building phase, keeping sets at 3 and reps in the 6-8 range for compounds and 8-12 for accessories. Longer rest periods (90s) support beginner recovery between heavy sets.
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Warmup Activity Progression
Progressive exercise