Leg Workouts (Quads, Hamstrings, Glutes) |
On all exercises we recommend using the first set as a warm up using light to moderate weight, then gradually increase weight after each set.
(Weight: % scale is based on the percentage (%) of your total lifting capacity for that particular exercise.) |
Workout 1 |
|
Workout 2 |
| Exercise |
Sets |
Reps |
Weight |
| Seated Leg Press |
4 |
10-12 |
70%-90%
|
| Squats |
4 |
12-15 |
80%-95% |
| Leg Extensions |
3 |
10 |
80%-90% |
| Leg Curls |
4 |
12-15 |
95%* |
| *Focus on form and squeezing/flexing muscle on each rep. |
|
|
| Exercise |
Sets |
Reps |
Weight |
| Front Squats |
4 |
10-12 |
70%-90%
|
| Wide Leg Press |
4 |
12-15 |
80%-95% |
| Barbell Deadlift |
3 |
10 |
80%-90% |
| Step Ups |
3 |
12-15 |
60%-80% |
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|
Workout 3 |
|
Workout 4 High Reps |
| Exercise |
Sets |
Reps |
Weight |
| Seated Leg Press |
4 |
10 |
70%-90%
|
| 1 Legged Squat |
4 |
12-15 |
80%-95% |
| Leg Curls |
3 |
10 |
70%-80%* |
| Hack Squat |
3 |
12-15 |
70-85% |
| *Focus on form and squeezing/flexing muscle on each rep. |
|
|
| Exercise |
Sets |
Reps |
Weight |
| Smith Squat |
4 |
20 |
60%-80%
|
| Lunges |
4 |
12-15 |
80%-90% |
| Step Ups |
3 |
12+12 |
70%-80%* |
| Leg Press "12's" |
3 |
12 |
(12 reps 12 second rest between sets) |
| *Focus on form and squeezing/flexing muscle on each rep. |
|
