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CoachCMFit
ALEJANDRAVIOLANTE
Lower Body Program
Coach Cristian Manzo · 13 Years
How to Use This Page
After each set, tap the rep box to log how many reps you actually did. Tap again to increase, or keep tapping to cycle back to empty.
Black box = you hit the target reps. Dark gray = you were close (within 2). Empty = not logged.
Once all 3 sets are logged for a session, the status column shows ✓ (hit target), ~ (close), or ✗ (missed).
After 6 sessions: "Add Weight ↑" means you're ready to go up. "Stay / Repeat" means keep building.
Your progress saves automatically on this phone. Use the same browser each time.
Sample Week: Wed — Posterior Chain | Fri — Quad Dominant
Progression Rule
6/6 hit → add weight
<6 → stay
Warm-Up
Dynamic Stretches · 5 min
Main Lifts
2
3 sets × 10 reps · 60-90s
4
3 sets × 12 reps · 60-90s
Coach Notes
▲ Glute Bridges → 275 — earned at 265
▲ Leg Curls → 95 — earned at 90
▲ RDL → 165 — earned at 155
▬ Leg Press stays 270 — 4/6 last cycle
Cool-Down · 5 min
Hamstring Stretch30s each
Quad Stretch30s each
Glute Stretch (figure-4)30s each
Calf Stretch30s each
Warm-Up
Dynamic Stretches · 5 min
Main Lifts
Coach Notes
All exercises fresh 0/6 — build from here
Front squat: depth + control, elbows high
Walking lunges: full stride, knee tracks over toes
Sumo DL: wide stance, knees out, chest proud
Cool-Down · 5 min
Quad Stretch30s each
Hip Flexor Stretch30s each
Hamstring Stretch30s each
Calf Stretch30s each
3 years of consistency. That's rare. That's you. Now we track every rep, earn every pound. No guessing. No ego. Just progress. That's the CM truth.