Week 1 Week 2 Week 3

Exercise
Sets Reps Load (kg) Sets Reps Load (kg) Sets
Leg Curls 4 10 20 4 12 20 3
Leg Press 4 10 25 4 12 25 3
Squats 3 8 20 3 6 25 3
Deadlift 3 6 25 3 4 30 3
Lunges 3 8 6 3 10 6 4
Lunges 1 8 0 1 8 0 1
Week 3 Week 4
Reps Load (kg) Sets Reps Load (kg)
8 25 4 10 20
8 30 4 10 25
6 20 3 6 25
8 25 3 4 30
8 6 2 8 10
8 0 1 8 0