W5/D2 Lower Body (strength/size) + Sprint Intervals

For your main lift (exercise two) 3x3, the last set should be to complete failure so perform 3 or more reps till you fail. For this exercise rest 2-3 mins between sets. Weight: whatever weight you previously used for 1 rep in week 3, aim to use it for your 3 reps in this week. WORKOUT ONE: Strength training 🕒 50-70 mins -Box jump 1 x 10 -Barbell front squats 3 x 3 -Dumbbell Romanian deadlift 3 x 12-20 -Dumbbell heels raised goblet squat 3 x 12-20 -Leg curls 3 x 8-15 -Dumbbell reverse lunges 2 x 12-15 (each side) -Back extensions 2 x 8-15 *Superset -Calf raises 3 x 12-20 -Tibialis raises 3 x 12-20 *Superset -Toes to bar 3 x max -Dumbbell side bends 3 x 20 (each side) WORKOUT TWO: Sprint intervals 🕒 11mins *6 rounds -Jog 60 seconds -Sprint 45 seconds EQUIPMENT REQUIRED: Box/bench, barbell, squat rack, dumbbells, weight plates, leg curl machine, hyperextension bench, pull-up bar