Phase 2 – Day 4 (Legs)

Highlighted Workouts – Superset

A Section

Deadlift

3 sets (6, 8, 8 reps)

Rest: 0 sec

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B Section (Superset)

Sissy Squats

3 sets (10 reps)

Rest: 60 sec

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Jefferson Squats

3 sets (10 reps)

Rest: 0 sec

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Tibialis Anterior Raises

3 sets (20, 20, 20 reps)

Rest: 60 sec

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C Section (Superset)

Hack Squat

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Seated Leg Extension

3 sets (10 reps)

Rest: 0 sec

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Standing Calf Raise

3 sets (30 reps: 10 toes inward, 10 toes forward, 10 toes outward)

Rest: 60 sec

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D Section (Superset)

Norwegian Hamstring Curl

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Hip Thrusts

3 sets (10 reps)

Rest: 60 sec

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15 Minutes Post Workout HIIT

Cardio/Conditioning Circuit

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