DAY III
LEGS 1
Lift
Sets:Reps
Weight
WARM-UP
Leg Extensions
2 : 10-12
Progress
Leg Curls/Hamstrings
2 : 10-12
Progress
Squats
2 : 10-12
Progress
FOUNDATION
Squats
1 REP MAX
RPE 10
WORKING SETS
Squats
4 : 4-6
RPE 8-9
Romanian Deadlift
3 : 10-12
RPE 8-9
KettleBell Lunges
3 : 8-10
RPE 8-9
Leg Extension
3 : 8-10
RPE 8-9
Glute Ham Raise
3 : 8-10
RPE 8-9
ABS 1
Lift
Sets:Reps
Weight
WARM-UP
Lying Leg Raises
2 : 10-12
None
WORKING SETS
Hanging Leg Raises
4 : 8-10
RPE 8-9
Decline Bench Upper Crunch
3 : 10-12
RPE 8-9
Cable Rope Crunch
4 : 8-10
RPE 8-9
Russian Twist
4 : 10-12
RPE 8-9
DAYS
Day
1
2
3
4
5
6
7
8
1: Push/Pull
Push 1
Pull 1
Legs 1/Abs 1
Rest
Push 2
Pull 2
Legs 2/Abs 2
Rest
2: Strength
Chest 1
Back & Biceps 1
Shoulders & Traps 1
Legs 3
Chest & Triceps 1
Abs 2
Rest
Optional Rest
3: Hypertrophy
Chest 2
Back 1
Shoulders & Traps 1
Legs 4
Chest 1
Arms 1 & Abs 3
Rest
Optional Rest
4: Endurance
Chest 1
Back 2
Shoulders & Traps 3
Legs 5
Chest 3
Arms 2 & Abs 4
Rest
Optional Rest