Leg Day
Body Heatmap
Target Muscles
Leg Extension (Machine)
Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
Quads
Set
KG
Reps
1
60
10
2
60
10
3
60
10
Hip Thrust (Barbell)
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
60
12
2
60
12
3
60
12
Lying Leg Curl (Machine)
Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
HamstringsCalves
Set
KG
Reps
1
45
10
2
45
10
3
45
10
Hip adductor (leg in front)
110 reps1
210 reps2
AdductorsGlutes
Hip adductor (leg in front)
AdductorsGlutes
Set
KG
Reps
1
11
10
2
11
10
Hip Abductor (leg behind)
115 reps1
215 reps2
AbductorsGlutes
Hip Abductor (leg behind)
AbductorsGlutes
Set
KG
Reps
1
11
15
2
11
15
Standing Cable Glute Kickbacks
115 reps1
215 reps2
315 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
11
15
2
11
15
3
11
15
