A1
Notes:Barbell Squat
3 sets of 5 reps, 1 Backdown set of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 4 second lowering, 2 second pause in the bottom of each rep For the backdown set, decrease your weight by roughly 10-15%, and perform the reps WITHOUT a pause, but maintain the 4 second lowering
- 3 Sets
B1
Notes:Hack Squat
2 sets of 8-10 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 2 Sets
C1
Notes:Front Foot Elevated Split Squat
2 sets of 12-15 reps Minimal Rest (0s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 2 Sets
Superset
C2
Notes:Single Leg Lying Leg Curl
2 sets of 12-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 2 Sets
D1
Notes:Rope Cable Crunch
3 sets of 12-15 reps Partial Rest (2 mins) 1-2 RIR on all sets 1 second pause in flexed position on each rep.
- 3 Sets