Quads & Calfs

Hack Squat:
1. MW x 20 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 10 reps
6. MW + 100kg x 6 reps

Leg Presses:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 400kg x 10 reps
4. 450kg x 8 reps

Barbell Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps

Leg Extensions:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps
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