Mesocycle #8
Week 7 Day 3




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10




Reverse V squat machine:
210 x 8 (4 Sets)




Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)




A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps




B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)




B2: Standing Calf Raise:
BW X 25 (4 Sets)




Post-Workout:
Protein Cheesecake