3: Thursday- Leg day (Glutes/Hamstrings focused)
Body Heatmap
Target Muscles
Sumo Squat
110 reps1
210 reps2
310 reps3
410 reps4
QuadsAdductorsGlutes
Sumo Squat
QuadsAdductorsGlutes
Set
Reps
1
10
2
10
3
10
4
10
Deadlift (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Hip Thrust
18 reps1
28 reps2
38 reps3
48 reps4
GlutesHamstrings
Hip Thrust
GlutesHamstrings
Set
Reps
1
8
2
8
3
8
4
8
Reverse Lunge
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
QuadsGlutesHamstrings
Reverse Lunge
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
4
12
5
12
6
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Romanian Deadlift (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8