Here's what Tuesday might look like for each week....

Tuesday:

Non-Linnear Periodization-

Week One: (structural hypertrophy)

1. Legs
A1) A2G Squats: 4 sets of 10 reps

B1) Romanian Deadlifts: 3 sets of 10
B2) Dumbbell Lunges: 3 x 12-15

B1- 3-0-1 Tempo, 20 seconds rest before supersetting B2.
B2- 3-0-1 Tempo, 60 seconds rest [Reg. Superset]

C1) Leg Curls (toes point out): 3 sets of 15
C2) Leg Extensions: 3 x 15

C1- 4-0-1 Tempo, 15 seconds rest before supersetting C2.
C2- 4-0-1 Tempo, 60 seconds rest [Antagonist Superset]

D1) Seated Calf Raises: 3-4 sets of 15-20 reps

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Week Two: (Functional, Limit Strength)

1. Lower
- A2G Squats: 3 sets of 6-8
- Pullthroughs: 3 sets of 8-10
- Glute-Ham Raises: 3 sets of 8-10
A1) Leg Curls (toes out): 3 sets of 8-10
A2) Leg Extensions: 3 sets of 8-10
- Seated Calves: 4 sets of 10

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Week Three: (Functional Strength)

Rest Day

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