SCHOOL OF GAINZ

ELITE
FREE TRAINING LOG/LEGS
CHRISTOPHER BARAKAT MS, ATC, CISSN
KEY TERMS:
GREY = DELOAD WEEK
DB = DUMBBELL
BB = BARBELL
CS = CHEST SUPPORTED
HS = HAMMER STRENGTH (CAN BE SUBBED FOR ANY MACHINE THE TRAINS THE SAME PLANE OF MOTION)
SA = SINGLE ARM
CHRISTOPHER BARAKAT MS, ATC, CISSN

TIER 2 / SCHOOL OF GAINZ ELITE / TRAINING LOG

GOAL FOR SESSION INPUT SESSION NUMBERS - WT. X SETS X REPS X RIR

DAY 2 - LOWER EXERCISE OF CHOICE SETS REP RANGE WEEK 1 WEEK 2 WEEK3 WEEK 4 WEEK 5 (DELOAD)
A) LEG CURL - SHORTENED LYING LEG CURL 3 10
B) SQUAT VARIATION FRONT SQUAT 4 8
C) GLUTE/HAM - SHORTENED GLUTE BRIDGE 3 10
D) HIP HINGE; HAM - LENGTHENED ROMANIAN DL 3 10-15
E) QUAD ISOLATION LEG EXTENSION 3 10-15
F) CALF RAISE STANDING CALF RAISE 4 10-15
G1) HIP ABDUCTION MACHINE ABD 3 15-20
G2) HIP ADDUCTION MACHINE ADD 3 15-20