Day 4 - Lower Body 💪 · PSMF | Protein Fasting 101

Day 4 - Lower Body 💪

Ran the same lower body session from earlier in the week, but today it actually felt even smoother. Same exercises, same structure—just a chance to lock in, push the weight, and focus on clean reps.

Lower Body Strength (2–3 Sets • 6–8 Reps):

Leg Extensions
Leg Curls
Hip Thrusts
Hip Abduction
Hip Adductors
Calf Raises

Even though it’s the same routine, there’s something solid about repeating it and dialing in the form and intensity. I kept rest around that 1:30–2:00 mark again and still wrapped up in roughly 50 minutes.

Remember the goal is to hit each muscle group 2x a week. That can be done via 4 times a week, 3 times a week or twice. I personally do 4 times a week.

4 times : Upper, Lower, Upper Lower

3 times: Upper, Lower, Full Body (Upper & Lower)

2 times: Full body, Full body

Don’t overthink the gym. Just focus on hitting each main muscle groups each workout. Lifting heavy.

No changes needed yet—just staying consistent, hitting heavy reps, and sending that muscle-preservation signal loud and clear.

Lower body locked in for the week. Upper Body tomorrow🔒

0 comments