16–20 sets / week
Legs
12
Exercises
40
Total Sets
Quads, hams, glutes & calves.
Exercises
1
Back Squat
Quads
4
Sets
6–8
Reps
2
Leg Press
Quads
3
Sets
10–12
Reps
3
Leg Extension
Quads
3
Sets
12–15
Reps
4
Romanian Deadlift
Hamstrings
4
Sets
8–10
Reps
5
Lying Leg Curl
Hamstrings
3
Sets
12–15
Reps
6
Seated Leg Curl
Hamstrings
3
Sets
12–15
Reps
7
Hip Thrust
Glutes
4
Sets
8–12
Reps
8
Walking Lunges
Glutes / quads
3
Sets
12/leg
Reps
9
Cable Glute Kickback
Glutes
3
Sets
12–15
Reps
10
Standing Calf Raise
Calves (gastrocnemius)
4
Sets
15–20
Reps
11
Seated Calf Raise
Calves (soleus)
3
Sets
15–20
Reps
12
Leg Press Calf Raise
Calves
3
Sets
15–20
Reps