Leg Day
Body Heatmap
Target Muscles
Squat (Barbell)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
70
8
2
70
8
3
70
8
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
105
8
2
105
8
3
105
8
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
8
2
45
8
3
45
8
Seated Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
45
8
2
45
8
3
45
8
Hip Thrust (Machine)
18 reps1
28 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
45
8
2
45
8
3
45
8
Seated Calf Raise
18 reps1
28 reps2
38 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
35
8
2
35
8
3
35
8
Standing Calf Raise (Machine)
18 reps1
28 reps2
38 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
85
8
2
85
8
3
85
8
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
70
8
2
70
8
3
70
8
Hip Adduction (Machine)
18 reps1
28 reps2
38 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
60
8
2
60
8
3
60
8
