1: Monday- Leg day (Quad Focused)
Body Heatmap
Target Muscles
Squat (Bodyweight)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
8
2
8
3
8
4
8
Bulgarian Split Squat
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
1.1
12
2
1.1
12
3
1.1
12
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
1.1
15
2
1.1
15
3
1.1
15
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
20
12
2
20
12
3
20
12
4
25
12
5
25
12
6
25
12
Single Leg Press (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
58 reps5
68 reps6
QuadsGlutes
Single Leg Press (Machine)
QuadsGlutes
Set
KG
Reps
1
10
8
2
10
8
3
10
8
4
10
8
5
10
8
6
10
8
Leg Press Horizontal (Machine)
high for booty
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
high for booty
QuadsGlutesHamstrings
Set
KG
Reps
1
20
8
2
20
8
3
20
8