Day 4 - Lower Body & Core

Day 2 already has the conventional deadlift as the heavy compound — doing two heavy deadlift sessions a week is too much spinal load for most intermediates.

Romanian deadlift (RDL) keeps the hip-hinge pattern but with:

• Lighter loads (typically 60–70% of your conventional 1RM)
• More hamstring/glute focus — the real point of this lift
• Less lower-back fatigue, so you can recover for next week's Day 2

This sequencing is intentional: heavy deadlift early in the week, RDL later for hypertrophy and recovery. Don't swap them — you'll burn out faster than you'd think.

Dead bug is an anti-extension core exercise: lie on your back, arms extended toward the ceiling, knees bent at 90°. Slowly lower opposite arm and leg toward the floor while keeping your lower back pressed flat. Reset, alternate.

It's the only core movement on this day because:

• It directly trains spinal stability — the same pattern your body needs to brace through deadlifts and squats earlier in the week
• It's low-fatigue — you can do it after heavy lower-body work without compromising form
• It teaches diaphragmatic breathing under tension, which carries over to every compound lift

If dead bugs feel easy, slow the tempo to 4 seconds per leg lower or hold a light weight (5 lb / 2 kg) overhead.

Both days train your legs but with different patterns and emphasis:

• Day 2 — conventional deadlift-led, posterior-chain heavy (deadlift + Bulgarian split squats + leg curl + seated calf raise). High spinal load.
• Day 4 (this session) — RDL-led, with leg press for quad volume and dead bugs for core stability. Less spinal load, more hamstring + quad balance.

Rotating between the two prevents the cumulative back fatigue that two heavy deadlift sessions a week would create. By training the same muscles with different stimuli, you also distribute hypertrophy across the full lower body without creating overuse patterns.