Leg Day

Week 1:

Squats - 8 reps of 80kg (x3 sets)
Leg press - 3 sets of 120kg
Barbell lunges - 3 sets of 50kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Week 2:

Squats - 8 reps of 90kg (x3 sets)
Leg press - 130kg (x3 sets)
Barbell lunges - 3 sets of 60kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Week 3:

Squats - 8 reps of 100kg (x3 sets)
Leg press - 140kg (x3 sets)
Barbell lunges - 3 sets of 70kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Week 4:

Squats - 8 reps of  110kg (x3 sets)
Leg press - 150kg (x3 sets)
Barbell lunges - 3 sets of 80kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets

Week 5:

Squats - 8 reps of 120kg (x3 sets)
Leg press - 160kg (x3 sets)
Barbell lunges - 3 sets of 90kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)