Geek to Freak: Legs

Legs
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
  6. Seated Calf Raise
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Do the following amount of reps, according to the week in each phase:
Week
Reps
1
12-15 Every set to failure, last set of each exercise: Pause Set
2
9-11 Every set to failure, last set of each exercise: Pause Set
3
6-8 Every set to failure, last set of each exercise: Drop Set
4
3-5 Every set to failure, last set of each exercise: Drop Set

 

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