ATTIA FRAMEWORK · STRENGTH

Lower Body

~45 min | Strength for running & padel, not size. Leave energized, not exhausted.

Maintain strength
Support running & padel
Build athleticism
Avoid unnecessary glute/thigh hypertrophy
Leave the gym feeling energized, not exhausted

Session

0 / 0 sets

REST

60–90 seconds between sets. Tap the timer after each set.

RULES

Leave 2–3 reps in reserve on every set.
Don’t chase heavier weights every week.
Perfect form > heavier weight.
Rest 60–90 seconds between sets.
Leave the gym feeling like you could have done one more exercise.

AVOID

Hip Thrusts
Heavy Leg Press
Walking Lunges to Failure
Burnout Circuits
Training legs to complete exhaustion

Not for this phase.

TIP

Progress the RDL from 30s to 35s, then 40s, only when every rep looks the same as the first.

“I train my legs to stay strong, healthy, and athletic, not to maximize size.”

Session log

Saved on this device only. No account, nothing uploaded.