Legs Specialization
Bring up lagging legs with squats, deadlifts, and high-volume isolation 3x/week.
Frequency: 4x / week · Duration: 6 weeks · Workout: ~70 min · Level: Intermediate
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What the week adds up to
4 training days, 15 exercises across the week, 59 sets in total in the 6-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 15 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Full Gym, Barbell
Weekly Schedule
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).
Progression Guidance
Add 5lb to compounds weekly; chase the pump on isolation.