Morning: Rest
Night: Lower Body Hypertrophy day
Compound Exercises Weight Rep range Reps Sets
Front Squat @ 75% 1-RM 72kg 8 → 10 10→10→10→10→12 5
High Bar Back Squat @80% 1-RM 90kg 8 → 10 10→10→10→10→12 5
Deadlift @ 75% 1-RM 110kg 8 → 10 8→8→8 3
Accessory
Glute Bridge 60kg 10 10→10→10 3
RDL 60kg 10 10→10→10 3
Barbbell Bulgarian Split Squat 40kg 10 10→10→10 3
Calf Raise (each set 3 dropsets ) 60kg→50kg→40kg 15 15/15/15→15/15/12→15/12/12 3
