*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 4x10 at 70% Romanian Deadlifts 3x8 at 70% Leg Extensions 3x10 at 65% Tuesday Rest Wednesday Walking Dumbbell Lunges 3x5 dumbbells at 15% of body weight Static Squat Hold 3x45 seconds Glute Bridge 3x12 Thursday Rest Friday Leg Press 4x6 at 70% Leg Curls 3x10 at 60% Seated Calf Raises 3x12 at 60% Saturday Rest Sunday Rest