2. quads and glutes
Body Heatmap
Target Muscles
Squat (Barbell)
112 repsW
212 reps2
312 reps3
48 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
W
20
12
2
40
12
3
50
12
4
60
8
Bulgarian Split Squat
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
20
12
2
20
12
3
20
12
4
20
12
5
20
12
6
20
12
Leg Extension (Machine)
112 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
20
12
2
20
10
3
20
10
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Standing Cable Glute Kickbacks
112 reps1
212 reps2
310 reps3
410 reps4
58 reps5
68 reps6
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
20
12
2
20
12
3
25
10
4
25
10
5
25
8
6
25
8
Standing Calf Raise (Barbell)
115 reps1
215 reps2
320 reps3
Calves
Standing Calf Raise (Barbell)
Calves
Set
KG
Reps
1
20
15
2
20
15
3
25
20
