Exercises:           Reps x Sets:

1. Heavy Squats     5+ x 5

2. Regular Squats     10 x 5

3. R.D.L     10 x 5

4. Calf Press     15 x 3

5. Leg Extensions     10 x 3

Exercises: Progression:

1. Squats     +2 Reps /+1 Set

2. R.D.L     +2 Reps Added

3. Calf Press     +1 Extra Set

4. Hip Thrust     +2 Reps Added

5. Split Squats     -No Change-

6.Box Step-Up     +2 Reps Added

Uppers Day 4

Exercises: Progression:

1. Bench Press +1 Set Added

2. Bent Over Row -No Change-

3. Military Press -No Change-

4. Bicep Curls -No Change-

5. Lateral Raise -No Change-

6. Lat Pull down -No Change-

7. Straight Pull down -No Change-

8. Face Spreads -No Change-

Exercises: Progression:

1. Squats     +2 Reps / Set

2. R.D.L     +10 kg Added

3. Calf Press     +1 Extra Set

4. Hip Thrust     +1 Extra Set

5. Split Squats     -No Change-

6. Box Step-Up     +1 Extra Set

Uppers Day 3

Exercises: Progression:

1. Bench Press   +1 Extra Set

2. Bent Over Row   + 1 Extra Set

3. Military Press     -No Change-

4. Lat Pull Down     -No Change- 

5. Straight Pull Down -No Change-

6. Bicep Curls     +2 Reps / Set

7. Lateral Raise     -No Change-

8. Face Spreads      +2 Reps / Set 

Exercises: Progression:

1. Squats     1 Extra Set

2. R.D.L     +10 kg Added

3. Calf Press     +2 Reps / Set

4. Hip Thrust     +2 Reps / Set

5. Split Squats     +2 Reps / Set

Exercises: Progression:

1. Bench Press     +2 Reps / Set

2. Bent Over Row     +1 Extra Set

3. Military Press     -No Change-

4. Lat Pull Down     +2 Reps / Set

5. Straight Pull Down +2 Reps / Set

6. Bicep Curls     -No Change-

7. Lateral Raise     -No Change-

Leg Day 1

Exercises:     Reps x Sets:

1. Squats 10 x 3

2. R.D.L 10 x 3

3. Calf Press 10 x 3

4. Hip Thrusts 10 x 3

5. Split Squats 10 x 3

6. Box Step-Up 10 x 3

7. Quad Extension 10 x 3

Uppers Day 1

Exercises: Reps x Sets:

1. Bench Press     10 x 3

2. Bent Over Row 10 x 3

3. Military Press 10 x 3

4. Lat Pull Down 10 x 3

5. Bicep Curls 10 x 3

6. Lateral Raise 10 x 3

7. Triceps Pull Down 10 x 3

8. Face Spreads 10 x 3

9. Straight Pull Down 10 x 3