Is this the correct structure for FT Tier 3?

[Junior V]

Hi guys or Dr Stevenson, I want to get back on the FT training program, last time I did it wrong due to I didnt rotate the exercises like week A, week B, week C.

This is what Ive got for Day 1 on Week 1.

Code:

BACK SQUATS 6 - 12 reps (rest 2 min)
LEG EXTENSIONS 6 - 12 reps (rest 2 min)
BACK SQUATS 6 - 12 reps (rest 2 min)
LEG CURLS 6 - 12 reps (rest 2 min)
BACK SQUATS 6 - 12 reps to failure (rest as needed)
STRETCH QUADS AND HAMS
Adductors 1 rep multi-point failure (rest as needed)
STRETCH ADDUCTORS
Seated Calfs  6 - 12 reps (rest 1 min)
Standing Calfs 6 - 12 reps (rest 1 min)
Calf Machine Press  6 - 12 reps (rest 1 min)
Donkey Calfs  6 - 12 reps (rest 1 min)
Seated Calfs  6 - 12 reps (rest 1 min)
STRECH CALFS (rest as needed)

PECK DECK + LAT PULLDOWN PUMP SET (ex. 5 IN THE HOLE) (rest 1 min after superset)
MACHINE DIPS + MACHINE ROW PUMP SET (ex. Iso holds) (rest 1 min after superset)
STRETCH CHEST AND BACK
LATERAL DB RAISES PUMP SET + LEG RAISES 15-25 REPS (rest 1 min after superset)
REAR DELT DB RAISES PUMP SET + LYING LEG RAISES 15-25 REPS (rest 1 min after superset)
STRETCH SHOULDERS AND DO AB VACUUMS (?)
BB BICEP CURL + SKULLCRUSHERS PUMP SET (rest 1 min after superset)
DB HAMMER CURL + TRICEP PUSH DOWN PUMP SET (rest 1 min after superset)
STRETCH BICEPS AND TRICEPS

On day 2 for leg pumpsets ill probably do this:

Code:

hack squats
sissy squats for quads iso
seated calfs
hack squats
stiff leg deadlift
standing calfs
1 min rest in between exercises done from top to bottom

And the MR days are pretty straight foward.


My last question is the rotation, do I do a 3 week rotation? Like Week A back squats, Week B Hack Squats, Week C Leg Press? Then back to Week A.


Thanks, will appreciate input.