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28 Days to Redemption Training Plan

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Routine

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Legs & Calves

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
12-15
Rest
--
Rest-pause on last set
Exercise 2 of 6

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
16-20
Rest
--
Drop set on last set
Exercise 3 of 6

Dumbbell Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
16-20
Rest
--
Rest-pause on last set
Exercise 4 of 6

Dumbbell Step-Up

Equipment
Bench, Box, Dumbbells
Sets
4
Reps
12-15*
Rest
--
*Alternate legs with no rest until all 4 sets are complete for both legs.
Exercise 5 of 6

Seated Calf Raise

Equipment
Bench
Sets
5
Reps
16-20
Rest
<30 sec
Drop set on last set
Exercise 6 of 6

Standing Calf Raise

Equipment
Box
Sets
5
Reps
25-30
Rest
<30 sec
Rest-pause on last set
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