Legs #1
Strength · hamstrings, quads, calves
5 min light cardio — any treadmill, bike or elliptical, either floor — plus dynamic stretching.
1
Romanian Deadlift
F2Bars + plates floor
warm-up2–3
working3×8–10
rpe6→7
rest2–3m
DeadliftF2Bars + plates floor
Hip ThrustF2Olympic flat bench (Impulse)
photo pending
2
Leg Press
F1Red leverage machine — ID pending
warm-up2–3
working3×6–8
rpe7→8
rest3–4m
Barbell Front SquatF2Squat stands / wall rack
DB LungeF2Dumbbells + benches
photo pending
3
Glute Ham Raise
F2Seated leg curl
warm-up1–2
working2×8–10
rpe7→8
rest2–3m
45° Back ExtensionF2Squat stands / wall rack
Lying Leg CurlF2Seated leg curl
At your gym: Seated Leg Curl — F2, machine room
photo pending
4
Seated Calf Raise
F2Dumbbells + benches
warm-up0–1
working3×8–10
rpe9→10
rest1–2m
Standing Calf RaiseF2Dumbbells + benches
Leg Press Calf PressF2Dumbbells + benches
At your gym: DB Seated Calf Raise — F2, free-weights room
photo pending
5
Cable Crunch
F1Functional trainer (dual cable)
warm-up0–1
working3×10–12
rpe9→10
rest1–2m
Plate-Weighted Decline Sit-UpF2Decline / ab bench
Hanging Leg RaiseF2Power tower (pull-up / dip / knee raise)
photo pending
≈ 14 working sets · est 50–75 min