Leg Specialist

Google Sheet Workout Export

By Nemanja

Experience Intermediate (2-3 years)
Time 32 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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50%

This program will focus only on your leg development. Heavy and low reps at the start of the week and more volume later in the week. For example you will train legs on monday and thursday. Some of you would maybe need 4 days of rest after higher volume phase, if you feel like you can't perform your best on monday, with some heavy weights, than rest another day, or train other body part. You can and you should train rest of your body in this program on the days you are not training your legs. For example train other body parts on tuesday and friday, or tuesday and saturday. Tempo will be noted bellow exercises. Aim for three weeks of progressive overload every week. Some of you will maybe need to drop your volume and intensity after 2 weeks. After that you should take 1 week where you will train legs only 1 day in the week with lower volume and intensity. After that week you can try same program for another week or two.

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Crossed-Arm Barbell Front Squat

See Exercise Notes

5-6 sets4-6 reps180s
2.Barbell Romanian Deadlift
4 sets6-8 reps120s

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

4 sets15-20 reps90s

Circuit #2 - 3-4 rounds

Rest 120s between rounds

2A.Lying Leg Curls

See Exercise Notes

3-4 rounds15-20 reps0s
2B.45 Degree Leg Press

See Exercise Notes

3-4 rounds15-20 reps120s
3.Walking Dumbbell Lunge

See Exercise Notes

3 sets15-20 reps60s

Date Created: 12/21/2018, UTC


Last Updated: 10/29/2021, UTC





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