Day 1 — Lower Body Routine · PSMF

J Lew

19d (edited) • Training & Workouts 🏋️

Day 1 — Lower Body Routine

Here’s the full workout routine

2–3 Sets Per Exercise

6–8 Reps (Heavy)

Goal: Strength + Muscle Preservation

EXERCISES

Leg Extensions
Leg Curls
Hip Thrusts
Hip Abduction (Outer Thigh)
Hip Adductors (Inner Thigh)
Calf Raises

Finished this session in about 45 minutes. The whole point here is lifting heavy. Keep your reps in that 6–8 range and push close to failure. You don’t need to literally fail the last rep, but you should not be able to do 4 more reps. If you could, it wasn’t heavy enough. That’s the real “failure test.”

This is key on PSMF—we want to send a loud signal to the body to hold onto muscle. Strength-style training does exactly that.

Cardio? None for now.

The deficit from PSMF is already huge, so fat loss is going to happen without extra cardio.

Day 2 is Upper Body.

I’ll be posting that workout later today. Locked in! 🔒

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