 |
| |
| Exercise | Sets x Reps (Week 1-4) | Sets x Reps (Week 5-8) | |
|---|---|---|---|
| Monday | Squat | 1 x 15 | 3 x 12 |
| Incline | 1 x 15 | 3 x 12 | |
| Hang Clean | 1 x 15 | 3 x 12 | |
| Shoulder Complex | 1 x 15 | 3 x 12 | |
| Lunge | 1 x 15 | 3 x 12 | |
| EZ Curls | 3 x 15 | ||
| Tuesday | Squat Jumps | 3 x 30 | |
| Weighted Lunges | 3 x 12 | ||
| Lateral Jumps | 2 x 50 | ||
| Twist/Cable Rotation | 3 x 20 | ||
| Stability Pushups | 3 x 15 | ||
| Thursday | Squat | 1 x 15 | 3 x 12 |
| RDL | 1 x 15 | 3 x 12 | |
| Push Jerk | 1 x 15 | 3 x 12 | |
| BW Lunge 4-way | 1 x 15 | 3 x 12 | |
| Row | 1 x 15 | 3 x 12 | |
| French Press | 3 x 15 |