A1
Notes:Squat
4 Cluster sets 6-8 reps. To perform a Cluster set, use a 5RM and perform as many sets of 2 as possible, with only 10 seconds between sets. For example, you may end up performing 3-4 sets of 2 (totalling 6-8 reps) using a 5RM - this is considered 1 Cluster set. Partial Rest (120s)
- 4 Sets
B1
Notes:Leg Press
3 sets of 6. Perform a Rest Pause set on the final set only. To do this, push to failure at roughly 6 reps, then take 20 seconds rest, and push to failure again. Partial Rest (120s)
- 3 Sets
C1
Notes:Front Foot Elevated Split Squat
3 sets of 10-12 reps Partial Rest (60s)
- 3 Sets
D1
Notes:Lying Leg Curl 1 1/4s
All the way down, 1/4 of the way up, all the way down, all the way up - counts as 1 rep. Perform 3 sets of 6-8 reps. Partial Rest (60s)
- 3 Sets
E1
Notes:Standing Calf Raise
10 reps with a 3 second pause in the top, 10 reps with a 3 second pause in the Strech 10 reps with no pauses. That counts as 1 set - 3 sets like this Partial Rest (90s)
- 9 Sets