leg day
Body Heatmap
Target Muscles
Squat (Barbell)
18 reps1
27 reps2
32 reps3
41 reps4
512 reps5
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
RPE
1
70
8
6
2
110
7
7
3
130
2
8
4
130
1
8.5
5
70
12
8.5
Seated Calf Raise
114 reps1
210 reps2
312 reps3
412 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
160
14
2
160
10
3
160
12
4
160
12
Seated Leg Curl (Machine)
115 reps1
210 reps2
310 reps3
49 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
50
15
2
70
10
3
70
10
4
70
9
Leg Extension (Machine)
18 reps1
28 reps2
310 reps3
47 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
50
8
2
60
8
3
60
10
4
70
7
Pendulum Squat (Machine)
18 reps1
28 reps2
35 reps3
QuadsGlutes
Pendulum Squat (Machine)
QuadsGlutes
Set
KG
Reps
RPE
1
20
8
8
2
20
8
8.5
3
20
5
9
Standing Calf Raise (Machine)
110 reps1
215 reps2
310 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
RPE
1
50
10
7.5
2
50
15
8
3
70
10
8.5
Hack Squat (Machine)
13 reps1
26 reps2
35 reps3
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
RPE
1
50
3
9
2
30
6
9
3
30
5
9
Standing Leg Curls
18 reps1
212 reps2
38 reps3
Hamstrings
Standing Leg Curls
Hamstrings
Set
KG
Reps
RPE
1
15
8
7.5
2
15
12
8
3
15
8
8
Seated Leg Curl (Machine)
112 reps1
212 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
RPE
1
25
12
6
2
45
12
7.5
3
73
8
8.5
Calf Extension (Machine)
112 reps1
212 reps2
312 reps3
Calves
Calf Extension (Machine)
Calves
Set
KG
Reps
RPE
1
73
12
8
2
100
12
8.5
3
100
12
8.5
