Day 3 - Legs & Core

Not if you sequence them correctly. Squat first, then RDL. Squats are more quad-dominant and CNS-demanding; RDLs hit hamstrings and lower back through a different movement pattern. The two share spinal load but train different muscles, so the volume distributes well.

If you're a true intermediate hitting both at RPE 8–9, you'll feel like you've trained hard — that's the point. Reduce load by 10–15% on the leg press if your back is fatigued by the time you get there. Don't drop the RDL; it's the only direct hamstring/glute work in the session.

Romanian deadlift (RDL) starts standing, hinges at the hips, and lowers the bar to mid-shin while keeping a slight knee bend. It targets the hamstrings and glutes through a hip-hinge pattern.

Conventional deadlift starts from the floor and uses more knee flexion. It's a full-body lift that includes more quad and lower-back work.

RDLs are a better fit here because they're safer to perform with moderate loads and isolate hamstrings/glutes — the muscles squat doesn't fully cover. Conventional deadlifts belong on a dedicated pull or strength day, not after a heavy squat session.

Because at this point in the session, you're not training the plank as a max-strength move — you're training core endurance and recovery from heavy compound work.

The short rest forces your core to stay engaged across the 3 holds, which builds the kind of bracing strength that carries over to squats and deadlifts in future sessions.

If you can't hold a clean 60-second plank yet, drop to 30–45 seconds and progress over the 10 weeks. A perfect 30-second plank with the same short rest beats a sloppy 60-second hold every time.