Legs
Body Heatmap
Target Muscles
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
50
10
2
60
10
3
70
10
4
80
8
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
45
10
2
45
10
3
45
10
Bulgarian Split Squat
10 reps per bein
110 reps1
210 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
10 reps per bein
QuadsGlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
3
20
8
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
10
2
52
10
3
52
10
Glute Ham Raise
Med 10kg plate
110 reps1
210 reps2
310 reps3
HamstringsGlutes
Glute Ham Raise
Med 10kg plate
HamstringsGlutes
Set
Reps
1
10
2
10
3
10
