Legs Specialization
Bring up lagging legs with squats, deadlifts, and high-volume isolation 3x/week.
4 days a week · 6 weeks · Intermediate · day 1 free, the rest with Pro
Quad Day — Quads
- Back Squat: 5 × 6, rest 3 min
- Leg Press: 4 × 12, rest 90s
- Walking Lunge: 4 × 10/leg, rest 90s
- Leg Extension: 4 × 15, rest 1 min
- Calf Raise: 4 × 15, rest 1 min
Upper Maintenance — Push/Pull
2 exercises (Pro).
Hamstring/Glute — Posterior
4 exercises (Pro).
Quad Volume — Pump
4 exercises (Pro).
Run day 1 with no account