This 9 week auto regulation leader template is specifically for anyone who is pursuing another activity and needs more rest time for legs. We only hit legs once a week, Squat and Deadlift, but we hit them hard with Squat BBB sets @ FSL, and Deadlift 5x5 @ SSL. The Upper Body is hit twice a week with BBB sets at FSL.
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Week 1
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 2
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 3
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 4
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 5
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 6
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 7
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 8
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Week 9
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
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