Feb 11 (edited) • LEGS A
Day 1: Legs A
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.
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Day 1: Legs A
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This is one full 8-day TDGP microcycle.
TDGP runs on structured 8-day training cycles designed around progressive overload and controlled recovery.
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