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%
 
     

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.