I bought the FasCat gym plan before the pandemic, and worked with a local strength coach to modify it because the gym was closed.
We ended up modifying the plan so that my hypertrophy (heavy) days looked like this during the last week of that phase:
Monday, July 27, 2020 at 5:36 PM
Band Walk New
Set 1: +6 lb × 10
Set 2: +6 lb × 10
Hip Abduction
Set 1: 6 lb × 10
Set 2: 6 lb × 10
Hip Hinge
Set 1: 10 reps
Set 2: 10 reps
Romanian Deadlift (kettlebell)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Set 5: 80 lb × 10
Set 6: 80 lb × 10
Goblet Squat (Kettlebell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10
Set 4: 35 lb × 10
Set 5: 35 lb × 10
Set 6: 35 lb × 10
Step-up (Dumbbells)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10
Set 4: 40 lb × 10
Set 5: 40 lb × 10
Set 6: 40 lb × 10
Now keep in mind I spent 30+ years as a desk jockey and prior to this plan I have only been able to barbell bench press at the gym. A year ago ANY weighted leg work put me in a world of hurt and sidetracked my cycling for days. So after a year of remediation and development this plan became the “final exam” so to speak of getting to the point where I could do leg work in the gym AND cycle. The ruler shows 2+ inch increase in my upper thighs but you would never know it - my wife simply shrugged her shoulders and said what? As far as I’m concerned, it put muscle back on that I had lost over 15+ years starting in my early 40s.
The real benefit so far - I’m a lot more durable. Right now I can do twice a week sprint work and lift in the gym (doing trap bar deadlifts now in the gym). At my age muscle mass is lost without lifting heavy, so I’m super happy with the results of the plan.