Focus:
Hypertrophy
Legs Exercise
Sets
Reps
Rest
Tempo
Superset
Squats 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
Nutrition 3 Breakfast Snack 1 Lunch Snack 2 Dinner
Scrambled eggs / mushrooms / Healthy toast Fruit / nuts / protein shake Wrap with avocado / baby spinach / chicken or ham Tinned tuna / corn / mixed bean salad Steak with pumpkin & veggies
20 mins Cardio (intervals) Abs Stretch
REPS
Squats or leg press set 1 set 2 set 3 set 4
Romanian Deadlits set 1 set 2 set 3
Lunges or step ups set 1 set 2 set 3
Calf Raises set 1 set 2 set 3
Session 1 12 12 12 12
Session 2 Session 3 12 10 10 10 12 10 10 8
session 4 session 5 10 10 8 6 10 8 8 6
session 6 10 8 6 6