17 - Day 2: Legs
Body Heatmap
Target Muscles
Squat (Bodyweight)
120 reps1
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
20
Lunge
120 reps1
QuadsGlutesHamstrings
Lunge
QuadsGlutesHamstrings
Set
Reps
1
20
Quadriceps stretch
100:201
Quads
Quadriceps stretch
Quads
Set
Time
1
-
Goblet Squat
115 reps1
215 reps2
315 reps3
450 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
22.7
15
2
22.7
15
3
22.7
15
4
22.7
50
Romanian Deadlift (Dumbbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
22.7
12
2
22.7
12
3
22.7
12
Pistol Squat
8-10 reps. Use bench.
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Pistol Squat
8-10 reps. Use bench.
QuadsGlutesHamstrings
Set
Reps
1
8
2
8
3
8
Walking Lunge (Dumbbell)
10 per side.
120 reps1
220 reps2
320 reps3
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
10 per side.
QuadsGlutesHamstrings
Set
KG
Reps
1
6.8
20
2
6.8
20
3
6.8
20
Wall Sit
100:301
200:302
300:303
Quads
Wall Sit
Quads
Set
Time
1
-
2
-
3
-
Lying Leg Raise
115 reps1
215 reps2
315 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
15
2
15
3
15