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Legs Squats or leg press 4 12 10 8 8 1 2U 3D Box jumps after last set Lunges or step ups 3 each leg 10 10 10 1 2U 2D Split lunges after last set Romanian Deadlifts 3 (light - med) 10 10 10 1 3U 3D Stradle jumps after last set Hypertrophy Focus: Squats or leg press Calf Raises set 1 set 2 set 3 set 4 Session 1 set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3
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Focus: Hypertrophy
Legs
Exercise Sets Reps Rest Tempo SupersetSquats or leg press 4 12 10 8 8 1 2U 3D Box jumps after last set
Romanian Deadlifts 3 (light - med) 10 10 10 1 3U 3D Stradle jumps after last set
Lunges or step ups 3 each leg 10 10 10 1 2U 2D Split lunges after last set
Calf Raises 3 15/15/15 1 varied
20 mins Cardio (intervals) Nutrition 3Breakfast Scrambled eggs / mushrooms / Healthy toast
Abs Snack 1 Fruit / nuts / protein shakeStretch Lunch Wrap with avocado / baby spinach / chicken or ham
Snack 2 Tinned tuna / corn / mixed bean saladDinner Steak with pumpkin & veggies
Session 1 Session 2 Session 3 session 4 session 5 session 6REPS 12 12 12 12 12 10 10 10 12 10 10 8 10 10 8 6 10 8 8 6 10 8 6 6
Squats or leg pressset 1set 2set 3
set 4Romanian Deadlitsset 1set 2set 3Lunges or step upsset 1set 2set 3Calf Raisesset 1set 2set 3
