Page 19 - Workout Guide - The Limitless 4 Day Plan

THE LIMITLESS 4 DAY UPPER/LOWER GUIDE

WEEK 7-12
WEEK 7-12
LOWER WORKOUT A
LOWER WORKOUT A

Rest for 2-4 mins between sets (if you’re strapped for time, drop

rest periods to 90-120 seconds.)

1A - LYING LEG CURLS 2A - PENDULUM SQUAT / SAFETY BAR SQUATS

START warm up working repetitions warm up working repetitions
sets sets sets sets

As many
1 3 10-15 warm ups 3 6-10
as needed

4A - SL LEG EXTENSIONS 3A - BULGARIAN SPLIT SQUAT

warm up working repetitions warm up working repetitions
sets sets sets sets
Load
As many with db’s
1 2 8-12 warm ups 3 8-12 in both
(each side) as needed
hands

5A - ADDUCTOR MACHINE (1.5 REPS) 6A - SINGLE LEG STANDING CALF RAISES
Load
warm up working repetitions warm up working repetitions with a db
sets sets sets sets outside
the
working
1 3 12-15 leg
1 3 12-15

(come all the way down, ½ way up, back down
and then all the way up)
END

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