Marvel Fitness
Gaining Phase 2
Day 2
Giant Battle · Lower Body · 8 Exercises
Tap any card to watch the exercise demo
Squat
5 sets × 5 reps (rest pause final set)
60s rest (90s last set)
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Trapbar Deadlift
5 sets × 12 reps
60s rest
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Jefferson Squat
4 sets × 12 reps
0s rest
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Romanian Deadlift
4 sets × 12 reps
60s rest
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Single Leg Leg Press
4 sets × 8 reps (eccentric overload)
0s rest
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Leg Press Calf Raises
4 sets × 20 reps (dropset final set)
60s rest
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Leg Extensions
5 sets × 8 reps (eccentric overload)
60s rest
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Seated Leg Curls
5 sets × 8 reps (eccentric overload)
60s rest
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After Workout Tips
- Lower body ke baad quad aur hamstring stretch zaroori — foam rolling bhi karo agar ho.
- Eccentric overload sets mein muscles zyada damage hote hain — extra rest lo aaj raat.
- Protein aur carbs dono lo — heavy leg day ke baad glycogen replenish karna zaroori hai.
- Agle din upper body karo ya rest — legs ko 48 ghante recovery chahiye.
- 7–8 ghante neend lo — gaining phase mein growth sirf recovery mein hoti hai.