A1
Notes:Squat Variation
3 sets of 8 - Use whatever Squat variation you prefer, but maintain it throughout the entire block Complete Rest (4 min) Cluster Set - To perform a Cluster set, instead of performing 8 reps as one unbroken set, you’ll take mini-rests within the set. For example Cluster Set 1 - 2 reps, rest 10-20 seconds, 2 reps, rest 10-20 seconds, 2 reps, rest 10-20 seconds, 2 reps, rest 10-20 seconds = 8 total reps. Aim to use roughly a 4-6 Rep Max for the cluster sets, and only progress in weight if you can comfortably hit all 8 reps in each cluster, for all 3 Sets.
- 3 Sets
B1
Notes:Leg Press
2 sets of 12-15. Partial Rest (60s)
- 2 Sets
Superset
B2
Notes:Seated Leg Curl
drop set to finish both sets (decrease weight by 50% for AMRAP) 2 sets of 10-12. Partial Rest (60s)
- 2 Sets
C1
Notes:Low Incline Dumbbell Press - Neutral Grip
3 sets of 6-8 reps. Partial Rest (90s)
- 3 Sets
D1
Notes:Incline Bench Y Raise
2 second pause in peak contraction, drop set to finish both sets (decrease weight by 50% for AMRAP) 2 sets of 10-12 Minimal Rest (0s)
- 2 Sets
Superset
D2
Notes:Katana Extension
drop set to finish both sets (decrease weight by 50% for AMRAP) 2 sets of 10-12. Partial Rest (60s)
- 2 Sets