| Session | Muscle groups | Sets for each muscle group | 10RM* | Rest between sets (s) | No. of exercises for each muscle group |
| 1 | Hip abductors & adductors | 3 | 10RM | 60 | 8–10 |
| 2 | Hip abductors & adductors | 3 | 10RM | 60 | 8–10 |
| 3 | Hip abductors, adductors & flexors | 3 | 10RM | 60 | 8–10 |
| 4 | Hip abductors, adductors, flexors & extensors | 3 | 10RM | 50 | 8–10 |
| 5 | Hip abductors, adductors, flexors, | 4 | 10RM | 50 | 8–10 |
| extensors & leg press | 3 | ||||
| 6 | Hip abductors, adductors, flexors, extensors, | 4 | 10RM | 50 | 10 |
| Leg press & leg curl | 3 | ||||
| 7 | Hip abductors, adductors, flexors, extensors, leg press & leg curl | 4 | 10RM | 40 | 10 |
| 8 | Hip abductors, adductors, flexors, extensors, leg press & leg curl | 4 | 10RM | 40 | 10 |
| Mini squat | 3 | 1/10BW | |||
| 9 | Hip abductors, adductors, flexors, extensors, leg press & leg curl | 4 | 10RM | 40 | 10 |
| Mini squat | 3 | 1/8–1/10BW | |||
| 10 | Hip abductors, adductors, flexors, extensors, leg press & leg curl | 4 | 10RM | 30 | 10 |
| Squat | 3 | 1/8BW | |||
| 11 | Hip abductors, adductors, flexors, extensors, leg press & leg curl | 4 | 10RM | 30 | 10 |
| Squat | 1/6–1/8BW | ||||
| 12 | Hip abductors, adductors, flexors, extensors, leg press & leg curl | 4 | 10RM | 30 | 10 |
| Squat | 1/6BW |
*10RM, 10 repetition maximum. 10RM in a given exercise is the 10 repetitions in a definite load performed in perfect form. 10RM was changed every week.
BW, body weight.