Reps: The last rep you can finish with complete control and perfect form should fall within this range, so select your weights accordingly. As the rep ranges gradually decrease during the four months, your poundages should increase.

Tempo: The first number equals the seconds it should take to complete the concentric portion of the rep, during which the working muscle shortens. The second number equals the duration of the isometric contraction at the end of the range of motion. The third number equals the seconds it should take to complete the eccentric portion of the rep, during which the working muscle lengthens (the weight is lowered).

Superset: One superset equals back-to-back sets of the two paired exercises, with no rest in between.

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EXERCISE	SETS	REPS	TEMPO	BETWEEN- SETS REST *
MONTH 1
Superset:
Split Calf	2	15-20	1-1-3	60
Standing Calf Raise	2	15-20	1-0-3	60
Superset:
Stiff-Legged Deadlift	2	15-20	1-1-3	60
Seated Calf Raise	2	15-20	1-1-3	60
Superset:
Standing Abduction	2	15-20	1-0-3	45
Standing Adduction	2	15-20	1-0-3	45
Dorsiflexion	2	15-20	1-0-3	60
EXERCISE	SETS	REPS	TEMPO	BETWEEN- SETS REST *
MONTH 2
Superset:
Medicine Ball Leg Press	3	12-15	1-0-3	60
Seated Calf Raise	3	12-15	1-1-3	60
Superset:
Reverse Extension	3	12-15	1-0-3	60
Standing Calf Raise	3	12-15	1-1-3	60
Superset:
Lying Leg Curl	3	12-15	1-0-3	60
Standing Abduction	3	12-15	1-0-3	60
Dorsiflexion	3	12-15	1-0-3	60
EXERCISE	SETS	REPS	TEMPO	BETWEEN- SETS REST *
MONTH 3
Squat	3-4	8-12	1-0-3	90
Lying Leg Curl	3-4	8-12	1-0-3	90
Reverse Extension	3-4	8-12	1-0-3	90
Standing Calf Raise	3-4	8-12	1-1-3	90
Seated Calf Raise	3-4	8-12	1-1-3	90
EXERCISE	SETS	REPS	TEMPO	BETWEEN- SETS REST *
MONTH 4
Squat	3-4	6-12	1-0-3	90
Stiff-Legged Deadlift	3-4	6-12	1-0-3	90
Lateral Hop	3	20-30**	1-0-3	90
Standing Calf Raise	3-4	6-12	1-0-3	90

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