LOWER HEAVY 1 Week 1 Week 2 Week 3

Hip Thrust 5x10,8,8,6,6

BB RDL 4x6-8

Bulgarian Split Squat 4x6-8

Seated Leg Curl 3x10

Back Extension 3x10

Cable Kick Back 2x10

LOWER HEAVY 2 Week 1 Week 2 Week 3

Hip Thrust 5x10,8,8,6,6

Trap Bar Deadlift 4x6-8

Box Step Ups 4x6-8

Seated Leg Curl 3x10

Back Extension 3x10

Cable Kick Back 2x10

UPPER 1 Week 1 Week 2 Week 3

Pull Up 4 x max

BB Shoulder Press 4x6-8

Narrow Machine Row 4x6-8

DB Lateral Raise 4x10

Wide Lat Pull Down 4x10

DB Front Raise 4x10

 Narrow Rows 3x10

SA Lateral Raise 3x10

UPPER 2 Week 1 Week 2 Week 3

Pull Up 4 x max

DB Shoulder Press 4x6-8

Wide Machine Row 4x6-8

DB Lateral Raise 4x10

Narrow Lat Pull Down 4x10

Y Raise 4x10

Iliac Pull Down 3x10

Cable Lateral Raise 3x10

LOWER MODERATE Week 1 Week 2 Week 3

B-Stance Hip Thrust 4x10

Leg Press 4x10

DB RDL 4x10

Standing Leg Curl 3x10

Back Extension 3x10

Cable Kick Back 3x10

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Week 10 Week 11 Week 12 Week 12

Week 10 Week 11 Week 12 Week 12

Week 10 Week 11 Week 12 Week 12

Week 10 Week 11 Week 12 Week 12

Week 10 Week 11 Week 12 Week 12