Exercises should be performed in the order below.
Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.
Reps can also be duration in seconds for exercises without reps.
Rest is in seconds.
Exercise | Wt. | Reps | Rest |
| Squat | 6RM | 6 | 60 |
| Squat | 6RM | 6 | 60 |
| Squat | 6RM | 6 | 60 |
| Squat, Front | 8RM | 8 | 60 |
| Squat, Front | 8RM | 8 | 60 |
| Squat, Front | 8RM | 8 | 60 |
| Squat, Bench (Box) | 6RM | 6 | 60 |
| Squat, Bench (Box) | 6RM | 6 | 60 |
| Squat, Bench (Box) | 6RM | 6 | 60 |
| Squat, Dumbbell | 10RM | 10 | 60 |
| Squat, Dumbbell | 10RM | 10 | 60 |
| Squat, Dumbbell | 10RM | 10 | 60 |
| Squat, Single Leg | 15RM | 15 | 60 |
| Squat, Single Leg | 15RM | 15 | 60 |
| Squat, Single Leg | 15RM | 15 | 60 |
| Curls, Leg | 5RM | 5 | 60 |
| Curls, Leg | 10RM | 10 | 60 |
| Curls, Leg | 15RM | 15 | 60 |
Leg Curls are drop sets.