*Note: The percentages listed for each exercise are a percentage of the maximum you can lift for that exercise. You can use the following as a general guide: 90% - This weight will feel extremely difficult to lift. You can only lift this weight 1-3 times. 80% - The weight should feel heavy, but you shouldn’t feel like you’ll fail the lift if you do less than five reps. 70% - This weight should feel moderately heavy. You should be able to lift it at least ten times. 60% - The weight should feel light, and you should be able to complete around 20 reps before failing. Day Workout Monday Back Squats 4x6 at 70% Bulgarian Split Squat 3x5 at 70% (each side) Weighted Calf Raises 3x12 at 60% Tuesday Rest Wednesday Deadlifts 5x5 at 75% Pistol Squat 2x3 (each side) Dumbbell Steps-Ups 3x10 dumbbells at 15% of bodyweight Thursday Rest Friday Front Squats 3x5 at 70% Leg Extensions 3x10 at 65% Leg Curls 3x10 at 65% Reverse Lunges 3x5 at 60% (each side) Saturday Rest Sunday Rest