Training program
Workout 9
| EXERCISE | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | TIPS |
| Seated Calves Raises | 20 | 10 | 10 | 10 | 10 | 10 | Focus on form, set 3-6 must be heavy. use the weight for the 6 reps but go until Failure |
| Leg Press Calve Raises | 30 | 30 | 30 | 30 | Proper Form , Squeeze every rep | ||
| Barbell Deadlift | 12 | 8 | 6 | 6 | 6 | 6 | Only go to failure on Last set |
| Leg curls | 20 | 15 | 20 | 15 | 20 | 3sec eccentric every rep | |
| Barbell Front Squat | 20 | 20 | 20 | 20 | 20 |
Close Stance
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| Dumbbell step up | 10 | 10 | 10 | 10 | Alternating legs, 10 each side | ||
| Free Weight squat | 20 | 20 | 20 | 20 | Foot stance Shoulder width apart | ||
| Free weight jumping lunges | 10 | 10 | 10 | 10 | Push through the front heel | ||
| Leg Extensions | 10/10/10 | 10/10/10 | 10/10/10 | 10/10/10 | Heavy as possible every drop set |
Workout 10
| EXERCISE | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | TIPS |
| Leg Press | 20 | 20 | 20 | 20 | 1st set you starting off with the leg press and then 2nd set you work your way back starting with leg extensions, so you keep working back and fourth | |
| Body Weight Lunge | 20 | 20 | 20 | 20 | ||
| Leg Extension | 20 | 20 | 20 | 20 | ||
| Hanging Calve raises | 10 | 10 | 10 | 10 | 10 | Hold to a stable pole while sitting down making sure both heels are flat on the ground and your body literally hanging on that pole, that will be the start of the movement the transition will go on the concentric which will be on your toes |
| Bodyweight squats | 50 | 40 | 30 | 20 | 10 | Foot stance Shoulder width apart, full range of motion |