The Program Vault
Bodybuilding
Coach
Warren Kelly
4-week heavy free-weight mass & compound knee extension program. One focused quad session per week; pair with Hamstrings Program V1 later in the week, at least two days apart. Heels elevated: use small plates or wedges under your heels for the high-bar and goblet squats.
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Heel Elevated Back Squat
4 x 6
B
Front Squat
3 x 8
C
DB Walking Lunge
3 x 10
D
Goblet Squat
3 x 10
E
Romanian Deadlift
3 x 8
F
Calf Raise
4 x 12
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