Squat (Bodyweight)
SETS
REPS
1
12 reps
2
12 reps
3
12 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
1
20kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
2
20kg x 15 reps
3
20kg x 15 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
19kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
2
19kg x 15 reps
3
19kg x 15 reps
4
19kg x 15 reps
Lunge (Dumbbell)
SETS
WEIGHT & REPS
1
4kg x 10 reps
2
4kg x 10 reps
3
4kg x 10 reps
4
4kg x 10 reps
5
4kg x 10 reps
6
4kg x 10 reps
Hip Thrust (Barbell)
SETS
WEIGHT & REPS
1
10kg x 12 reps
2
10kg x 12 reps
3
10kg x 12 reps
Single Leg Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
1
12kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
2
12kg x 15 reps
3
12kg x 15 reps
4
12kg x 15 reps