1 exercise from each quadrant to grow muscles in your Chest area and front of your thighs. High Time under Tension with different stimulus to your muscles, last exercise in each set you want to aim for fatigue.
RG 4Q Giant Set Ant Legs Chest Push Hypertrophy
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Working Block
Horizontal Loading
AHHPS 4Q Giant Set Anterior Legs
Giant Set
x 1
Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.
LLT
BB Split Front Squat
reps
6
load
heavy
Tempo
controlled
Rest
reps
6
load
heavy
Tempo
controlled
Rest
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | Heavy | Controlled | (h:m:s) |
LMT
DB Transverse Lunge Shoulder Carry
reps
6
load
heavy
Tempo
controlled
Rest
reps
6
load
heavy
Tempo
controlled
Rest
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | Heavy | Controlled | (h:m:s) |
AHHPS 4Q Giant Set Upper Body Push
Giant Set
x 1
Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last within the Giant Set.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.
LLT
DB Bench Press
reps
6
load
heavy
Tempo
controlled
Rest
reps
6
load
heavy
Tempo
controlled
Rest
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | Heavy | Controlled | (h:m:s) |
UMT
Push Up to Rotation
reps
6
Tempo
controlled
Rest
reps
6
Tempo
controlled
Rest
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 | Controlled | (h:m:s) |
5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached