Week 1 (Five days a week) 
Do the potato-sack squat. 
•  Perform 2-5 sets of 2-5 repettions. 

Week 2 (Three days a week) 
Perform the potato-sack squat with your feet on weight plates or an aerobic step. 
•  Do 3 sets of 5 reps in your first workout. 
•  Do 5 sets of 3 reps in your second session. 
•  Perform 5 sets in your third workout: Start with 5 reps, and then subtract a rep while using the next-heaviest dumbbell in each subsequent set. 

Week 3  (Twice a week) 
•  For your first workout, do 3 sets of the deadlift. Perform 7 reps in your first set, 5 reps in your second set, and 3 reps in your third set. Rest 2 minutes between sets, and increase the weight by 5kg in each set. That's one "wave". Next, do another wave, but add 2kg to your starting weight. 
•  In your second deadlift workout, perform 10 sets of three reps using the weight you lifted for five reps in the second wave of your first workout. Rest 1 minute between sets. 

Week 4  (Twice a week) 
•  In your first workout, do the same progression you did in session one of week 3, but perform two waves using one less rep in each set. So you'll do six reps, four reps, and two reps, resting 2 minutes between sets. Increase your starting weight accordingly, and add ½ kg every time you drop reps. 
•  For your second workout, do the second session from week 3, but reduce your rest periods to 45 seconds between sets. 

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