Volume Block (W

Lower 1 Sets Bret

Hip Thrust 4x12 H
Squat 4x10 V
3a. DB Walking Lunge 4x12 per leg V
3b. DB Stiff Deadlift 4x10 per leg V
Abduction Machine Dropset 3x15 L (transverse abduction)

Lower 2 Sets

Kneed Banded Constant Tension Hip Thrust 3x20 H

Squat 4x8 V
Romanian Deadlift 4x12 V
Leg Press (High Wide) 4x12
Lying Leg Curl 4x12
Cable Kickbacks 4x12 per leg H
Elevated Side Lying Leg Lift (on bench) 4x12 per leg L (frontal abduction movement)

Lower 3 Sets
Pyramid Set Hip Thrust 10, 8, 6, 15 H
Deadlift 4x10 V
3a. Heel Elevated Goblet Squat 4x15 V
3b. DB SL Stiff Deadlift 4x12 per leg V
Backward Lunge 4x10 per leg V
Lateral Lunge 4x12 per leg inner thigh

Strength Block (W

Lower 1 Sets Bret

Hip Thrust 4x8 H
Walking Lunges 4x10 per leg V
Bulgarian Split Squat (w. glute emphasis) 4x12 per leg V
Leg Press 4x15
Cable Kickbacks 4x15 H
Machine Abduction 4x15 L (transverse abduction)

Lower 2
Deadstop Hip Thrust 4x6 H
Squats 4x8 V
DB Stiff Leg Deadlift 4x10 V
DB Backward Lunge 4x10 per leg V
Leg Extension 3x15
Standing Cable Hip Abduction 4x15 L (frontal abduction movement)
Lower 3
Deadlift 4x6 V
DB Front Foot Elevated Split Squat 4x12 V
Stradle Lifts (RDL + Elevated Squat) 4x12 V
Lying Leg Curl 3x12
5a. 45 Degree Hyperextension 3x20 H
5b. Lateral Step Ups 3x12 inner thigh
Volume Block (Week 1-4)

Intensity Technique Week 1 Week 2 Week 3 Week 4

Superset

Dropset

Constant Tension &

Banded

Rest-Pause (x2)

Pyramid

Superset

Strength Block (Week 5-8)

Intensity Technique Week 5 Week 6 Week 7 Week 8

Deadstop
Superset

Superset