Leg Day 1
Body Heatmap
Target Muscles
Squat (Barbell)
112 reps1
212 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
60
12
2
70
12
3
80
10
4
90
10
Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
30
10
2
40
10
3
50
10
4
60
10
Dumbbell Step Up
118 reps1
218 reps2
315 reps3
415 reps4
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
25
18
2
30
18
3
35
15
4
40
15
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10
Hip Thrust (Barbell)
112 reps1
212 reps2
310 reps3
410 reps4
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
20
12
2
30
12
3
40
10
4
50
10
