Free personalized workout plan

Leg Specialist

By Nemanja

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

43 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

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

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Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

Female, Male

Days per week

2 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

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

Show More

Equipment

Barbell, Dumbbell, Machine

Avg Exertion

80%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

Workout Overview

Week 1

Day 1: Focus: Glutes, Hamstrings, Traps...

Day 2: Rest

Day 3: Focus: Glutes, Hamstrings, Quads...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Perform Weeks 1-3


ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat5 - 6 sets4 - 6 reps180s
30x0
2. Romanian Deadlift4 sets6 - 8 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets15 - 20 reps90s
2010
2A. Lying Leg Curls3 - 4 sets6 - 10, 15 - 20, 15 - 20, 15 - 20 reps120s
40x0 immediately start second exercise
2B. 45 Degree Leg Press3 - 4 sets15 - 20 reps120s
21x0 keep constant tension, no lockout
3. Walking Dumbbell Lunge3 sets15 - 20 reps60s
2110
Date Created: 12/21/18, 12:34 PM

Last Updated: 9/12/20, 9:35 PM

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