Legs and back focused

I always felt like my legs needed a bit more workload so I decided to create my own program based on what I liked from others. It's also meant to be heavy on the back but prioritize form and tempo in every exercise!!! 
If needed make some accessory work on a fifth day, like more abs, forearms and neck, or if you prefer go for a light run or do mobility work. 
If you do it have fun, I hope you enjoy it as much as I do!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

If needed reduce volume or weight a bit and progress to the numbers on the plan

High Bar Squat (Barbell)

Single Leg Romanian Deadlift

Leg Press

Leg Extension

Single Leg Calf Raise

Ab Wheel

Legs-quad focused 

Don't go hard on the squats!! It would be too much if you over do it both leg days, focus on form 

Hip Thrust (Machine)

Leg Curl

Good Morning

Legs posterior focused 

If you feel like it's too light ad a set for 1 vertical and 1 horizontal pull and 1 for bicep

Pull-Up (Neutral Grip, Bodyweight)

Lat Pulldown

Chest Supported Row (Dumbbell)

T-Bar Row

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Leg Raise (Captain's Chair)

Lu Raise

Back focused 

Very heavy on the triceps, might have to lower weight on them

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Chest shoulders and triceps 

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