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

 

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