This is one full 8-day TDGP microcycle. TDGP runs on structured 8-day training cycles designed around progressive overload and controlled recovery. You will complete: Legs A Chest Back Rest Legs B Shoulders Arms Rest This is not random programming. It is a system. 🔹 How To Use This Complete the sessions in order. Do not skip ahead. Recovery days are intentional. Follow the structure exactly as written. . 🔹 What Happens After This Cycle? This Starter is a static sample. Inside TDGP Membership: • Workouts are delivered one session at a time • Progression is built week after week • Tutorials and breakdowns are included • You continue the cycle with structured progression If you want to continue progressing beyond this sample cycle, you can upgrade inside TDGP Membership.

Purpose: Build lower-body strength and hypertrophy while learning proper execution for each rep. ESTIMATED TIME: 60-75 minutes Prone/Lying Leg Curl: 4 sets of 12-15, rest 90 seconds, Focus: smooth, controlled movements, keep core tight, squeeze each rep (Full video tutorials available inside TDGP Membership) Squat Variation: 3 sets of 10-12 reps, rest for 180 seconds, Focus: control core, try to achieve proper depth while maintaining consistent tempo, each last rep should be difficult (Full video tutorials available inside TDGP Membership) Leg Press Machine: 3 sets of 15 reps, rest for 120 seconds, Focus: trying to achieve proper depth, while pushing through midfort and not allowing knees to cave inward. (Full video tutorials available inside TDGP Membership) Leg Extension Machine: 3 sets of 20 reps (embrace the burn!), rest 60 seconds, Focus: good, controlled stretch, squeeze at the top, do NOT rush! (Full video tutorials available inside TDGP Membership) Bodyweight Calf Raises: 3 sets of 30 reps, 45 seconds rest. (Full video tutorials available inside TDGP Membership) This is one full TDGP microcycle. Inside TDGP Membership, sessions are delivered one at a time with guided progression and advanced coaching to continue your gains.