Monday-Leg Day-Heavy Quads

Exercice S R Weight
Squat 5 5 85.6
Dumbell Lunge 3 15
Quads Extension 4 15
Romanian Deadlift 4 8
Hip Thrust 4 8
Hamstring Curl 3 15
Calve Exercice 3 20
Calve Exercice 3 20

Exercice S R Weight
 SQUAT 1RM 107
DEADLIFT 1RM 150
BENCH PRESS 1RM 70
MILITARY PRESS 1RM 45

Wednesday-Leg Day-Heavy Harmstrings

Exercice S R Weight Exercice S R
Deadlift 5 5
Hip Thrust 5 5
Hamstring curl 3 15
Squat 4 8

Friday-Leg Day-Power Legs

Exercice S R Weight Exercice S R
Romanian Deadlift 5 5
Hip Thrust 3 20
Hamstring curl
 Leg Day
Torso Day

Day-Heavy Harmstrings
Weight

74.9

Weight

Dumbell Lunge
Quads Extension
Romanian Deadlift
Hip Thrust
Hamstring Curl
Calf Raises
Calf Raises
 L M X J
Quad Day Chest Day + Torso Hamstrings Day Back Day + Torso
Squat Bench Press Heavy Deadlift Pull Ups Romanian Deadlift
Dumbell Lunge Military Press Hip Thrust Barbell Row Hip Thrust
Quads Extension Barbell Row Hamstring Curl Military Press Hamstring Curl
Romanian Deadlift Pull Ups Heavy squat Bench Press
Hip Thrust Biceps Isolation Exercise Dumbell Lunge Biceps Isolation Exercise Quad Extension
Hamstring Curl Biceps Isolation Exercise Quads Extension Biceps Isolation Exercise Calf Raises
Calf Raises Tricpes Isolation Exercice Tricpes Isolation Exercice
Calf Raises Tricpes Isolation Exercice Tricpes Isolation Exercice

GYM GOA
 V S D
Full Day Hyperthropy Day
Full Torso Hyperthropy Day Arms Day
Romanian Deadlift Bench Press Biceps Isolation Exercise
Hip Thrust Biceps Isolation Exercise
Hamstring Curl Biceps Isolation Exercise
Squat Tricpes Isolation Exercice
Quad Extension Tricpes Isolation Exercice
Calf Raises Tricpes Isolation Exercice