Legs & Core Stability Cycle (10-Day)

Athletic build + core stability for nagging leg growers and people who sit a lot

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Pull-Up (Weighted)

Bench Press (Barbell)

T-Bar Row

Dip (Bodyweight)

Overhead Press (Barbell)

Hammer Curl (Dumbbell)

Cycling

Upper 1 * (Strength)

Calf Raise (Leg Press)

High Bar Squat (Barbell)

Leg Press (45 Degrees)

Lunge (Dumbbell)

Leg Extension

Seated Hamstring Curl

Back Extension

Legs 1 * (Hypertrophy)

Plank

Dragon Flag

Side Plank

Hanging Leg Raise

Side Bend (Dumbbell)

Abs Crunch (Machine)

Squat (Low Bar)

Romanian Deadlift (Barbell)

Legs 2 * (Strength)

Pull-Up (Bodyweight)

Incline Bench Press (Barbell)

Barbell Row

Upper 2 * (Hypertrophy)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Nordic Curl

Lying Leg Curl

Legs 3 * (Deadlift)

Single Arm Row (Dumbbell)

Push Up

Incline Bench Press (Dumbbell)

Upper 2 * (Strength)

Seated Row (Cable)

Chest Fly (Dumbbell)

Overhead Press (Machine)

One Arm Lateral Raise (Cable)

Face Pull

Single Arm Overhead Tricep Extension

Concentration Curl

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