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Week 1 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 3 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 5 | 5 | - |
Squat | 5 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 2 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 3 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 5 | 5 | - |
Squat | 5 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 3 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 3 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 4 | 5 | - |
Squat | 4 | 5 | |
*Super set Jump and Squats |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 4 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 3 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 4 | 5 | - |
Squat | 4 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 5 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 3 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 3 | 5 | - |
Squat | 3 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 6 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 3 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 3 | 5 | - |
Squat | 3 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 7
OFF (Rest Week)
Week 8 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 1 | 1 | ||
Squat | 2 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 5 | 5 | - |
Squat | 5 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 9 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 1 | 1 | ||
Squat | 2 | 5 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 5 | 5 | - |
Squat | 5 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 10 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 1 | 1 | ||
Squat | 2 | 4 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 4 | 5 | - |
Squat | 4 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 11 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 1 | 1 | ||
Squat | 2 | 4 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 4 | 5 | - |
Squat | 4 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 12 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 1 | 1 | ||
Squat | 2 | 3 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 3 | 5 | - |
Squat | 3 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |
Week 13 | Day 1 | |||
Exercise | Sets | Reps | Weight | |
---|---|---|---|---|
Warm Up | - | - | - | |
Squat | 1 | 1 | ||
Squat | 2 | 2 | ||
Day 2 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
5 Sec Wall Sit to Vertical Jump | 3 | 5 | - |
Squat | 3 | 5 | |
*Super set Jump and Squat |
Day 3 | |||
Exercise | Sets | Reps | Weight |
---|---|---|---|
Warm Up | - | - | - |
Quads | 3 | 10 | - |
Hamstrings | 3 | 10 | - |
Balance | 3 | 10 | - |