Legs #2
Hypertrophy · quads, hamstrings, abs
5 min light cardio — any treadmill, bike or elliptical, either floor — plus dynamic stretching.
1
Leg Press
F1Red leverage machine — ID pending
warm-up2–3
working3×8–10
rpe7→8
rest3–4m
Barbell Back SquatF2Squat stands / wall rack
DB LungeF2Dumbbells + benches
photo pending
2
45° Back Extension
F2Squat stands / wall rack
warm-up1–2
working3×10–12
rpe7–8→9
rest2–3m
Good MorningF2Squat stands / wall rack
Glute Ham RaiseF2Seated leg curl
At your gym: Good Morning — F2, free-weights room
photo pending
3
Leg Extension
F2Leg extension
warm-up1–2
working2×12–15
rpe9→10
rest2–3m
Goblet SquatF2Dumbbells + benches
DB LungeF2Dumbbells + benches
photo pending
4
Seated Leg Curl
F2Seated leg curl
warm-up1–2
working2×12–15
rpe9→10
rest2–3m
Lying Leg CurlF2Seated leg curl
Nordic Ham CurlF2Dumbbells + benches
photo pending
5
Standing Calf Raise
F2Dumbbells + benches
warm-up0–1
working3×15–20
rpe9→10
rest1–2m
Seated Calf RaiseF2Dumbbells + benches
Leg Press Calf PressF2Dumbbells + benches
At your gym: DB Standing Calf Raise — F2, free-weights room
photo pending
6
Roman Chair Leg Raise
F2Power tower (pull-up / dip / knee raise)
warm-up0–1
working3×10–20
rpe9→10
rest1–2m
Hanging Leg RaiseF2Power tower (pull-up / dip / knee raise)
Bent-Knee Leg RaiseF2Power tower (pull-up / dip / knee raise)
photo pending
≈ 16 working sets · est 55–85 min