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The 3-Phase Plan to Get 25% Stronger in 12 Weeks

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Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Leg Press

Equipment
Sets
5
Reps
5,30*
Rest
2-3 min
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 2 of 3

Smith Machine Front Squat

Equipment
Sets
5
Reps
5,30*
Rest
2-3 min
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 3 of 3

Barbell Hack Squat

Equipment
Barbell
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
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