Example of a Leg Day Contingency

Below I'm sharing yesterday afternoon's leg session along with an example of how and why to keep contingency or back in up options.

06/29/2026 Workout of the Day. Legs

Warm up: dead bugs; foam roller glute bridges

Ex 1: Bulgarian split squats-2×10/10

Ex 2: dumbbell RDLs-12,10

Ex 3: offset calf raises-15/15, 12/12

Total time = 24 minutes

Yesterday I talked about contingencies.

Today I used a contingency program variation.

Not because of time restraints.

But rather, because I only slept 4 hours last night AND it's hotter than heck out here, and especially hot and muggy in my garage gym.

So, I didn't rush. I took long rest periods. But I did just 2 sets of each exercise (instead of 3 or 4), while keeping intensity (proximity to failure) relatively high (within 2 reps of failure) each set.

Be flexible, but sensible with your contingencies. Don't flip your program upside down. Just adjust key variables while keeping the plan the plan.

Usual variable changes for me are adjust sets per exercise and/or rest periods.

I had time to train. Yet I knew it was way too hot to do my normal volume (which isn't very high to begin with). So, I did something sensible (shocker, I know). I decreased the volume, but still did – what I deem to be – my minimum effective dose. I kept the intensity the same and rested more than usual to account for the increased fatigue between sets (thanks to the insufferable heat).

I hope this is mildly helpful.

For those reading — thank you.