lift

Legs and Push

date: Jan 16, 2026
time: 7:26 PM–8:46 PM
duration: 1h 20m
sets: 23 sets
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Legs and Push Jan 16, 2026 · 7:26 PM–8:46 PM · 1h 20m · 23 sets · 77 volume points Chest Dip 1. 0 lbs × 13 @ RPE 9 2. 0 lbs × 12 · failure 3. 0 lbs × 7 · failure Hip Abductor (Machine) 1. 130 lbs × 8 · warm-up 2. 225 lbs × 13 @ RPE 9 3. 225 lbs × 11 · failure 4. 225 lbs × 12 @ RPE 9 5. 225 lbs × 12 @ RPE 9 Barbell Zercher Squat 1. 45 lbs × 6 · warm-up 2. 95 lbs × 6 · warm-up 3. 175 lbs × 10 @ RPE 9 — PR: 1RM · volume 4. 175 lbs × 8 @ RPE 8 5. 175 lbs × 4 @ RPE 9 Barbell Standing Military Press 1. 45 lbs × 8 · warm-up 2. 65 lbs × 10 @ RPE 9 — PR: volume · reps 3. 65 lbs × 4 · failure 4. 65 lbs × 4 · failure Lever Pec Deck Fly 1. 45 lbs × 8 · warm-up 2. 85 lbs × 9 @ RPE 9 3. 85 lbs × 8 @ RPE 10 Lever Seated One Leg Curl 1. 55 lbs × 9 @ RPE 8 — PR 2. 70 lbs × 8 — PR: 1RM · volume 3. 70 lbs × 9 — PR: 1RM · volume https://ben.soy/fitness/lift/2026-01-16T19-26-31-05-00
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Chest Dip

3 sets

16 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
0 lbs × 13
F
0 lbs × 12
F
0 lbs × 7

Hip Abductor (Machine)

5 sets

18 volume points

W
130 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 13
F
225 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 12
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 12

Barbell Zercher Squat

5 sets

11 volume points

W
45 lbs × 6
W
95 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
175 lbs × 10PR: 1RM · volume
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
175 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
175 lbs × 4

Barbell Standing Military Press

4 sets

16 volume points

W
45 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
65 lbs × 10PR: volume · reps
F
65 lbs × 4
F
65 lbs × 4

Lever Pec Deck Fly

3 sets

9 volume points

W
45 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
85 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
85 lbs × 8

Lever Seated One Leg Curl

3 sets

7 volume points

RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
55 lbs × 9PR
22
70 lbs × 8PR: 1RM · volume
23
70 lbs × 9PR: 1RM · volume

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