Progressive overload:

 Progressing with your loads (intensity)

 Progressing with volume
 Progressing with density
 Progressing in rpe (effort)
 Progressing with your work capacity
always watch your form before changing the weight
Explication
RPE= rating of perceiving exertion
(2-4 min): Resting time
2x10: Before the x is the # of series, and the number next to it is the number of reps
Always intercalate upper and lower body days, don’t train just legs, let your body rest
DAY 1: LEG DAY
Hack squat tempo (2-4 min) first set rpe 9 and other sets go down to rpe 7
going down in 4 sec and pausing 1 second down / hack squat partial reps going up from the bottom halfway
3x10-12 (tempo), 2x12-15 (partials)
Deadlift with bar (2-3 min ) first set rpe 9 and other sets go down to rpe 7
3x10-12
Hip thrust 1 ¼ (2 min ) rpe 8
2x10-12
Leg Press (2-3 min) rpe 9 and 7
going down in 4 sec and pausing 4 second down, Drop set: do 6-8 reps and then do as many as you can from below to half fast
without pausing
2x6-8
Leg Curl (1 min ) rpe 6
3x12-15 + 10-12 (do 12-15 reps lower weight and do 10-12 more reps)
Dominant gluteal hyper extension with dumbbell (45 segs -1 min ) 2 sec tempo
3x12-15 ( last set til failure )
Day 2: Upper body
Chest pull prone grip pausing for 2 seconds when lowering or assisted pull ups pausing for 2 seconds at the top
Fist rpe 9 and other sets go down to rpe 7
2x6-8 (w pause) , 1x10-12 ( w/o pause)
Bench Press (2-4 min ) Pausing 1 sec first set rpe 9 and other sets go down to rpe 7
2x6 (w pause) , 1x10-12 (larsen bench press)
Row with dumbbell with one hand neutral grip (2-4 min ) pausing for 2 seconds when pulling first set rpe 9 and other sets go down to rpe 7
2x6-8 (w pause) , 1x10-12 (w/O pause)
Super serie 3x12-15 (30-45 segs)
 Two-hand lateral raises
 Dumbbell Posterior Raises or Reverse Peckdeck
Super serie 3x12-15 (30-45 segs)
 Bicep curl with dumbbells, supine grip, lowering in 3 seconds
 High pulley tricep extension using prone grip bar, rising in 3 seconds
Super serie 3x12-15 ( 30-45 segs)
 Bicep curl on incline bench or Scott bench supine grip lowering in 3 seconds
 One-hand high pulley tricep extension, supine grip, pausing for 2 seconds down
Day 3: glute focus
Hip thrust with 3 sec pause while up (2-3 min ) Fist rpe 9 and other sets go down to rpe 7
1x8-10 , 2x10-12
Bulgarian Split squat in Smith machine (or dumbbells ) Going down in 3 seg
(1-2 min ) (2-3 min ) Fist rpe 9 and other sets go down to rpe 7
3x12-15
Dominant gluteal hyper extension with dumbbell (45 segs -1 min ) 3 sec tempo
3x12-15 ( last set til failure )
Leg Extension tempo (1-2 min ) RPE 7-8
GOING DOWN IN 4 segs and pausing 2 seconds up
2x10-15
Hip abduction on inclined torso machine (1 min )
(12-15 til failure and then do as many partial reps as you can without pausing)
2x12-15 + partial reps
Hip abduction with cable vertical torso working leg passes in front of the static (45 segs -1 min)
2x12-15 + 10-12 (12-15 reps, low the weight and do 10-12 reps )
Day 4: Upper body
Pull ups pausing 2 segs while going up (assisted) neutro grip (2-4 min ) Fist rpe 9 and other sets go down to rpe 7
2x6-8 , 2x8-10 ( w/O pause )
Bench Press pausing 2 segs while going down (2-4 min ) Fist rpe 9 and other sets go down to rpe 7
1x5-7 , 2x10
Cable Row (2-4 min ) Fist rpe 9 and other sets go down to rpe 7
going down in 4 seconds and when pulling pause 2 seconds
1x5-6 , 2x7-9
Super serie 3x12-15 (1 min)
 Front raises with dumbbells
 Lateral raises with dumbbells
Super serie 3x12-15 (1 min)
 Bicep curl with cable supine grip bar, pausing for 1 second when going up
 Tricep extension with cable prone grip bar
Super serie 2x12-15 (1 min)
 Bicep curl with cable neutral grip rope, pausing for 1 second when going up
 Tricep extension behind the neck, with cable neutral grip rope

Day 5: Leg day

Hack squat tempo (2-4 min) first set rpe 9 and other sets go down to rpe 7
going down in 4 sec and pausing 2 second down
4x10-12 (tempo)
Rdl going down in 4 segs (2-3 min) first set rpe 9 and other sets go down to rpe 7
1x8-10 , 2x10-12
Leg Press (1-2 min) first set rpe 9 and other sets go down to rpe 7
going down in 4 sec and pausing 1 second down / partial reps going up from the bottom halfway
2x8-10, 1x12-15 (partial)
Leg Curl (1 min ) rpe 6
3x12-15 + 10-12 (do 12-15 reps lower weight and do 10-12 more reps)
Reverse lunges on deficit with dumbbells (45 segs -1 min ) rpe 6-7
2x10-12
Hip abduction on inclined torso machine (1 min )
(12-15 til failure and then do as many partial reps as you can without pausing)
4x12-15 + partial reps
Calf (3 x week)
Calf elevation in smith machine (15-30 segs)
2x6-8 pausing 2 sec up, 2x10-12 pausing 1 sec up, 1x20-25 w/O pause