1

Squat

5 sets of 8 reps (80% of 1RM)
Barbell Squat Barbell Squat

IGIC: 1RM = 85kg

BRANE: 1RM = 110kg


2

Leg Press

3 sets of 8 reps (8RM)
Leg Press Leg Press

IGIC: 1RM = 180kg

BRANE: 1RM = 200kg


3

Walking Lunge

3 sets of 8 reps (8RM)
Bodyweight Walking Lunge Bodyweight Walking Lunge

IGIC: 1RM = 50kg

BRANE: 1RM = 60kg


4

Leg Extension

3 sets of 8 reps (8RM)
Leg Extensions Leg Extensions

IGIC: 1RM = 65kg

BRANE: 1RM = 70kg


5

Romanian Deadlift

3 sets of 8 reps (8RM)
Romanian Deadlift Romanian Deadlift

IGIC: 1RM = 110kg

BRANE: 1RM = 110kg


6

Lying Leg Curl

3 sets of 8 reps (8RM)
Lying Leg Curls Lying Leg Curls

IGIC: 1RM = *kg

BRANE: 1RM = 75kg


7

Standing Calf Raise

3 sets of 8 reps (8RM)
Standing Calf Raises Standing Calf Raises

IGIC: 1RM = 150kg

BRANE: 1RM = 150kg


8

Seated Calf Raise

3 sets of 8 reps (8RM)
Seated Calf Raise Seated Calf Raise

IGIC: 1RM = 80kg

BRANE: 1RM = 95kg