Leg protocol 2026

Lower Upper Rest Legs Push Pull Rest

Made for big legs and balanced upper body
Inspired a lot from Ryan Jewers

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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

Week 17

Week 18

Stiff Leg Deadlift

Hack Squat

Seated Hamstring Curl

Leg Extension

Straight Leg Calf Raise

Hip Adductor (Machine)

Cable Crunch

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

T-Bar Row

Lat Pulldown (Neutral Grip)

Shoulder Press (Machine)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Seated Calf Raise

Leg Press

Hip Thrust (Machine)

Chin-Up (Weighted)

Seated Row (Machine)

Reverse Pec Deck

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

Dip (Weighted)

Incline Chest Press (Machine)

AD Press (Smith Machine)

Lateral Raise (Dumbbell)

French Press

Incline Pushdown (Cable)

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