Get bigger legs by doing enough volume and frequency but allowing yourself to recover

Limbs/Torso 2 on 1 off

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Rear Delt Fly (Dumbbell)

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Chest Fly (Machine)

Pull-Up (Weighted)

Lateral Raise (Machine)

Wrist Curls

Torso 3- Incline Smith

Single Arm Rear Delt Cable Fly

Seated Overhead Press (Dumbbell)

High Row

Dip (Weighted)

Barbell Row

Upright Row (Barbell)

Torso 2- Shoulder press

Face Pull

Bench Press (Barbell)

T-Bar Row

Incline Chest Press (Machine)

Pullover (Machine)

Lateral Raise (Dumbbell)

Torso 1- Flat Bench

Straight Leg Calf Raise

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Preacher Curl (Dumbbell)

Tricep Extension (Cable)

Limbs 3- RDL

Pendulum Squat

Stiff Leg Deficit Deadlift

Bicep Curl (Machine)

Overhead Tricep Extension (Cable)

Limbs 1- Squat

Calf Raise (Leg Press)

Leg Extension

Seated Hamstring Curl

Leg Press (45 Degrees)

Incline Hammer Curl (Dumbbell)

Tricep Extension (Machine)

Limbs 2- Accessory 

Rear Foot Elevated Split Squat

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

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