Olympus Legacy+

This program is the definitive blueprint for achieving a proportional, strong, and aesthetically supreme lower body. It is designed to complement the Build UP Routine by building the sculpted foundation worthy of the "Greek God" physique, characterized by well-defined and powerful legs.
The program maintains its core focus on developing muscularity in the quadriceps and hamstrings, with a key emphasis on techniques that strengthen the musculature surrounding the knee joint, enhancing stability and reducing the risk of strain.
The addition of the third dedicated day, Olympus Legacy+ elevates this program by targeting areas essential for peak aesthetics and functional mastery:
• Chiseled Calves: The Seated Calf Raise specifically targets the deeper soleus muscle, crucial for adding overall thickness and lower definition to create truly chiseled calves, completing the look of the lower leg.
• Aesthetic & Stability Refinement: The Adductor and Abductor Extensions isolate the inner and outer thigh muscles. This isolation not only adds critical sweeps, symmetry, and aesthetic flair to the upper thigh but also strengthens the surrounding hip muscles, which are vital for pelvic stability, lateral movement strength, and protecting the knees during compound lifts.
• Functional Mastery & Unilateral Power: The Pistol Squat (or progression) is a challenging single-leg movement that builds exceptional functional strength, balance, and core stability. It drastically improves unilateral (one-sided) strength, corrects muscular imbalances, and translates to greater power and stability in all other compound lower body lifts

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Leg Press

Good Morning

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Extension (Banded)

Lunge (Dumbbell)

Goblet Squat

Seated Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Pistol Squat

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