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DAY 1
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DAY 3
DAY 4
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WEEK 1 / HYPERTROPHY

DAY 2 / LEGS - QUADS

Warm up: 5 minutes cardio + 2 light warm up sets of first exercise

Set/Reps Exercise Tempo
3 x 10 Barbell Squat or Hack Squat Machine 2.1.2
3 x 10 Leg Press Machine 2.1.2
3 x 10 Dumbell Split Squat 2.1.2
4 x 12 Seated Leg Extension 2.1.2
4 x 12 Dumbell Squats 2.1.2
4 x 12 Dumbell Lunges 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 60 sec

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