Table 2. Program design for exercises that primarily targeted the quadriceps and calf muscles.

Prescribed training was either repetition maximum (RM) or body weight to failure (BWF).

Weeks 1–6	Set 1	Set 2	Set 3	Set 4	Set 5
Day 1
Split squat	10RM	8RM	6RM
1-leg calf raise	BWF	BWF	BWF
Day 3
Seated calf	10RM	10RM	8RM	8RM	6RM
Day 4
Front squat	8RM	6RM	5RM
Leg press	8RM	6RM	5RM
Leg extension	10RM	10RM	10RM	10RM
Step-ups	10RM	10RM	10RM
Weeks 7–12	Set 1	Set 2	Set 3	Set 4	Set 5
Day 1
Bulgarian split squat	8RM	6RM	6RM
1-leg calf raise	BWF	BWF	BWF
Day 3
Seated calf	10RM	8RM	8RM	6RM
Day 4
Back squat	8RM	8RM	6RM	6RM
Leg press	10RM	6RM	8RM	6RM	6RM
Leg extension	10RM	10RM	10RM	8RM
Step-ups	5RM	5RM	5RM	5RM