I've just started following a program where I go 3 days of heavy lifting followed by one day of rest. Day 1 is Hamstring/Glute, Day 2 is Squat/Glute and Day 3 is Back/Chest/Shoulders. Of these 3 days, I hate squat day. I'm constantly worried about my knee joint and my upper thigh gets soo sore!! Hopefully, this passes. On my last 3 day cycle, the squat day really killed me because i did a lot of step ups with 20 lb dumbbells on a high bench. This time around, I'm doing more bodyweight squats to take it easy because I'm still a little bit sore.
Here's how it goes - On odd number cycles, I really push it with the lifting. On even number cycles, I step back a bit on the lifting and emphasize the cardio more. This is so I give my muscles adequate time to rest and rebuild.
Squat Day (Cycle 2):
Back Squats - 1x5x45, 1x5x55, 1x5x65 (warm up sets); 3x3x85
Bulgarian split squat - 2x6xbody weight warm up sets); 3x6x12db each hand
Cardio - 20-30 min elliptical; 10 min incline powerwalking
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