Check This Out Part 2:

Members Area My Training Journal
1

The weights are very general right now, they will get specfic when fall season starts in sept.

WEEK 1:
Tue:
twist situp 2x20
Phase 1:
bp 3x2x12
lat pull fr 3x2x12
Phase 2:
squat 3x2x12
leg curls 3x2x12
Phase 3:
rear press 3x2x12
upright row 3x2x12
Phase 4:
bar curl 3x2x12
pushdown 3x2x12

Thur:
mod leg raise 2x15
Phase 1:
ip 3x2x12
1arm row 3x2x12
Phase 2:
Leg press 3x2x12
sdl 3x2x12
Phase 3:
front press 3x2x12
shrug 3x2x12
Phase 4:
preacher 3x2x12
bench dip 3x2x12

Fri:
slow crunch 2x15
Phase 1:
bp 3x2x12
latpull fr 3x2x12
Phase 2:
squat 3x2x12
leg curls 3x2x12
Phase 3:
rear press 3x2x12
upright row 3x2x12
Phase 4:
bar curls 3x2x12
pushdown 3x2x12

WEEK 2:
Mon:
twist situp 2x20
Phase 1:
bp 3X2X12
lat pull fr 3X2X12
Phase 2:
squat 3X2X12
leg curl 3X2X12
Phase 3:
rear press 3X2X12
upright row 3X2X12
Phase 4:
bar curl 3X2X12
pushdown 3X2X12

Tue:
mod raises 2x15
Phase 1:
ip 3x2x12
1arm row 3x2x12
Phase 2:
Leg press 3x2x12
sdl 3x2x12
Phase 3:
front press 3x2x12
shrug 3x2x12
Phase 4:
preacher 3x2x12
bench dip 3x2x12

Thur:
slow crunch 2x15
Phase 1:
bp 3x2x12
latpull fr 3x2x12
Phase 2:
squat 3x2x12
leg curls 3x2x12
Phase 3:
rear press 3x2x12
upright row 3x2x12
Phase 4:
bar curls 3x2x12
pushdown 3x2x12

Fri:
mod kneeup 2x15
Phase 1:
ip 3x2x12
1arm row 3x2x12
Phase 2:
Leg press 3x2x12
sdl 3x2x12
Phase 3:
front press 3x2x12
shrug 3x2x12
Phase 4:
preacher 3x2x12
bench dip 3x2x12

WEEK 1:
Mon:
russ twist 100x
bp 5x10
dbincline 3x10
sh complex 2x7

bar curl 3x10
dips 3x10

Tue:
mod leg rais 50x
stepup 3x5
bsq x10 61x10 64x10
leg ext 3x10
leg curl 3x10
calf raises 3x20
shrugs 3x10
bent row 3x8
lat pull 3x10

Thur:
mod knee up 100x
ip 3x8
db bp 3x10
plate raises 2x15
db curl 3x8
db ext 4x10

Fri:
w. situps 50x
jump shrug x5
high pull x5
hc x5 61x5 64x3x5
lat sq x6
speed sq 4x5x50%
deadlifts 3x3
leg curls 3x10
calf raises 3x15
pullups 3x10
1arm row 3x8

WEEK 2:
Mon:
russ twist 100x
bp x10 5x8
dbincline 3x10
sh complex 2x7
bar curl 3x10
dips 3x10

Tue:
mod leg rais 50x
stepup 3x5
bsq x10 61x8 64x8 67x8
leg ext 3x10
leg curl 3x10
calf raises 3x20
shrugs 3x10
bent row 3x8
lat pull 3x10

Thur:
mod knee up 100x
ip 3x8
db bp 3x10
plate raises 2x15
db curl 3x8
db ext 4x10

Fri:
w situps 50x
jump shrug x5
high pull x5
hc x5 61x5 67x3x5
lat sq x6
speed sq 4x5x50%
deadlift 5x5
leg curls 3x10
calf raises 3x15
pullups 3x10
1arm row 3x8

WEEK 3:
Mon:
russ twist 100x
bp x10 x8 4x6
dbincline 3x10
sh complex 2x7
bar curl 3x10
dips 3x10

Tue:
mod leg rais 50x
stepup 3x5
bsq x10 64x6 67x6 70x6 73x6
leg ext 3x10
leg curl 3x10
calf raises 3x20
shrugs 3x10
bent row 3x8
lat pull 3x10

Thur:
mod knee 100x
ip 3x8
db bp 3x10
plate raises 2x15
db curl 3x8
db ext 4x10

Fri:
w situps 50x
jump shrug x5
high pull x5
hc x5 61x4 70x3x4
lat sq x6
speed sq 4x5x50%
deadlift 5 4 3 2 1
leg curls 3x10
calf raises 3x15
pullups 3x10
1arm row 3x8

WEEK 4:
Mon:
russ twist 100x
bp x10 x8 x6 3x4
dbincline 3x8
sh complex 2x7
bar curl 3x8
dips 3x8

Tue:
dot drills opt
mod leg rais 50x
stepup 3x5
bsq x10 61x5 67x5 73x5 79x5
leg ext 3x10
leg curl 3x10
calf raises 3x20
shrugs 3x10
bent row 3x8
lat pull 3x10

Thur:
mod knee up 100x
ip 4x6
db bp 3x8
plate raises 2x15
db curl 3x8
db ext 4x10

Fri:
w situps 50x
jump shrug x5
high pull x5
hc x5 61x3 67x3 73x3x3
lat sq x6
speed sq 4x5x50%
deadlift 10 8 6
leg curls 3x10
calf raises 3x15
pullups 3x10
1arm row 3x8

WEEK 5:
Mon:
russ twist 100x
bp x10 x8 x6 x4 2x2
dbincline 3x8
sh complex 2x7
bar curl 3x8
dips 3x8

Tue:
mod leg rais 50x
stepup 3x5
bsq x10 64x5 70x5 76x5 82x5
leg ext 3x10
leg curl 3x10
calf raises 3x20
shrugs 3x10
bent row 3x8
lat pull 3x10

Thur:
mod knee up 100x
ip 4x6
db bp 3x8
plate raises 2x15
db curl 3x8
db ext 4x10

Fri:
w situps 50x
jump shrug x5
high pull x5
hc x5 61x3 67x3 76x2x3
lat sq x6
speed sq 4x5x50%
deadlift 3x3
leg curls 3x10
calf raises 3x15
pullups 3x10
1arm row 3x8

WEEK 6:
Mon:
russ twist 100x
bp x10 x8 x6 x4 x2 x1
dbincline 3x8
sh complex 2x7
bar curl 3x8
dips 3x8

Tue:
mod leg rais 50x
stepup 2x5
bsq x10 64x5 70x5 76x5 82x1 5rep max
leg ext 3x10
leg curl 3x10
calf raises 3x20
shrugs 3x10
bent row 3x8
lat pull 3x10

Thur:
mod knee up 100x
ip 4x6
db bp 3x8
plate raises 2x15
db curl 3x8
db ext 4x10

Fri:
w situps 50x
jump shrug x5
high pull x5
hc x5 61x3 67x3 70x3 79x3 est max tech
lat sq x6
speed sq 4x5x50%
deadlift 5x5
leg curls 3x10
calf raises 3x15
pullups 3x10
1arm row 3x8
WEEK 1:
Mon:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
high clean pull 2x3
pc 3x3
lat sq 2x5
bsq 5x10
bar rows 3x10
glut ham 3x6
pullup 3x10

Tue:
ab circuit 1x
twist crunch 2x20
hang snatch 4x3
bp 5x10
alt indb 3x8
sh complex x7
curls 3x10
lying ext 3x10

Thur:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
pc x5 61x5 64x5 70x5
clean pull 3x3
lat sq 2x6
speed sq 4x5x50%
bar lunges 2x5
rdl 3x6
calf raises 3x15
lat pdf 3x10

Fri:
vert fig 8 1x10-15
slow crunch 2x15
box jump 3x5
cg 4x8
db alt press 3x8
curls 3x10
lying ext 5x8/15sec

WEEK 2:
Mon:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
high clean pull 2x3
pc 3x3
lat sq 2x5
bsq 10 5x8
bar rows 3x10
glut ham 3x6
pullup 3x10

Tue:
ab circuit 1
twist crunch 2x20
hang snatch 4x3
bp x10 5x8
alt indb 3x8
sh complex x7
curls 3x10
lying ext 3x10

Thur:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
pc x5 61x5 67x5 70x5 76x5
clean pull 3x3
lat sq 2x6
speed sq 4x5x50%
bar lunges 2x5
rdl 3x6
calf raises 3x15
lat pdf 3x10

Fri:
vert fig 8 1x10-15
slow crunch 2x15
box jump 3x5
cg 4x8
db alt press 3x8
curls 3x10
lying ext 5x8/15sec

WEEK 3:
Mon:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
high clean pull 2x3
pc 3x3
lat sq 2x5
bsq 10 8 4x6
bar rows 3x10
glut ham 3x6
pullup 3x10

Tue:
ab circuit 1
twist crunch 2x20
hang snatch 4x3
bp x10 x8 4x6
alt indb 3x8
sh complex x7
curls 3x10
lying ext 3x10

Thur:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
pc x5 61x3 67x3 73x3 79x3
clean pull 3x3
lat sq 2x6
speed sq 4x5x50%
bar lunges 2x5
rdl 3x6
calf raises 3x15
lat pdf 3x10

Fri:
vert fig 8 1x10-15
slow crunch 2x15
box jump 3x5
cg 4x8
db alt press 3x8
curls 3x10
lying ext 5x8/15sec

WEEK 4:
Mon:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
high clean pull 2x3
pc 3x3
lat sq 2x5
bsq 10 8 6 3x4
bar rows 4x8
glut ham 3x8
pullup 3x10

Tue:
ab circuit 1x
twist crunch 2x20
hang snatch 4x3
bp x10 x8 x6 3x4
alt indb 3x6
sh complex x7
curls 3x10
lying ext 3x8

Thur:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
pc x5 61x3 67x3 73x3 82x3
clean pull 3x3
lat sq 2x6
speed sq 4x5x50%
bar lunges 2x5
rdl 3x6
calf raises 3x15
lat pdf 3x10

Fri:
vert fig 8 1x10-15
slow crunch 2x15
box jumps 3x5
cg 4x5
db alt press 4x6
curls 3x10
lying ext 5x8/15sec

WEEK 5:
Mon:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
high clean pull 2x3
pc 3x3
lat sq 2x5
bsq 10 8 6 4 2x2
bar rows 4x8
glut ham 3x8
pullup 3x10

Tue:
ab circuit 1
twist crunch 2x20
hang snatch 4x3
bp x10 x8 x6 x4 x2 x2
alt indb 3x6
sh complex x7
curls 3x10
lying ext 3x8

Thur:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
pc x5 64x3 70x3 76x3 85x3x1
clean pull 3x3
lat sq 2x6
speed sq 4x5x50%
bar lunges 2x5
rdl 3x6
calf raises 3x15
lat pdf 3x10

Fri:
vert fig 8 1x10-15
slow crunch 2x15
box jump 3x5
cg 4x5
db alt press 4x6
curls 3x10
lying ext 5x8/15sec

WEEK 6:
Mon:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
high clean pull 2x3
pc 3x3
lat sq 2x5
bsq 10 8 6 4 2 1
bar rows 4x8
glut ham 3x8
pullup 3x10

Tue:
ab circuit 1
twist crunch 2x20
hang snatch 4x3
bp x10 x8 x6 x4 x2 x1
alt indb 3x6
sh complex x7
curls 3x10
lying ext 3x10

Thur:
hang leg rais 2x20
med ball crunch 2x20
olympic dead knee 2x5
pc x5 61x3 67x3 73x3 79x1 85x1 1rep max
clean pull 3x3
lat sq 2x6
speed sq 4x5x50%
bar lunges 2x5
rdl 3x6
calf raises 3x15
lat pdf 3x10

Fri:
vert fig 8 1x10-15
slow crunch 2x15
box jump 3x5
cg 4x5
db alt press 4x6
curls 3x10
lying ext 5x8/15sec

2

come on guys want u think???

3

I think you’re doing leg training to frequently.

4

thanks for your comment. in phase 2 and 3 i have him trianing legs 2x weekly. in phase 1 week 1 hes training legs 3x weekly and week 2 4x weekly the reason why: its a high volume staggered program designed to train muscle endurance, increase lactate threshold and prepare body for upcoming weeks of training.

myself i train legs 4x days a week because thats the way you use them in sports, the coach dont come out and say today is going to be a leg day or today is going to be a chest day, its total body everyday

thanks