I extended Phase 1 to 5 weeks and did the following exercises:
Workout 1:
Squat ( 3×10 ) @ 50kg… increased up to 60kg end of week 5
Leg curl (3×8) @ 39kg. 1 second up, 1 second hold, 8 second down… increased to 42.5kg
Calf raise (3×20)
Workout 2:
Dead lift ( 3×8 ) @ Low weight to get form [...]