Week	Squats	Leg extension	Latpulldown	Leg curls	Calf raises	Step ups		Twisting situps		shrugs
	30-40%	50%	50%	40%	40%	40%				5kg
1.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x15		3x30sec
2.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x20		3x30sec
3.Week	4x5reps	5x6reps	3x15 60%	4x5reps	3x8reps	4x6		3x25		3x30 7.5kg
4.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x30		3x30sec
5.Week	50%	60%	70%	50%	50%	50%		5kg behind head		10kg
6.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x15		3x30sec
7.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x20		3x30sec
8.Week	4x5reps	5x6reps	3x15 80%	4x5reps	3x8reps	4x6		3x25		3x30 12.5kg
9.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x30		3x30sec
10.Week	50%	60%	90%	60%	60%	60%		10kg		15kg
11.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x15		3x30sec
12.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x20		3x30sec
13.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x25		3x30 17.5kg
14.Week	4x5reps	5x6reps	3x15reps	4x5reps	3x8reps	4x6		3x30		3x30sec