LEG DAY (home)
Body Heatmap
Target Muscles
Goblet Squat
112 reps1
212 reps2
312 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
9.1
12
2
9.1
12
3
9.1
12
Hip Thrust (Barbell)
115 reps1
215 reps2
315 reps3
415 reps4
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
9.1
15
2
9.1
15
3
9.1
15
4
9.1
15
Dumbbell Stiff Leg Deadlift
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Dumbbell Stiff Leg Deadlift
HamstringsGlutesLower Back
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
9.1
10
2
9.1
10
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
4
9.1
10
5
6.8
10
6
6.8
10
Lateral Band Walks
125 reps1
225 reps2
325 reps3
AbductorsGlutes
Lateral Band Walks
AbductorsGlutes
Set
Reps
1
25
2
25
3
25
Sumo Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Standing Calf Raise (Dumbbell)
120 reps1
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
9.1
20
Squat (Bodyweight)
heel elevated close
140 reps1
QuadsGlutesHamstrings
Squat (Bodyweight)
heel elevated close
QuadsGlutesHamstrings
Set
Reps
1
40
