Program Description
I train legs.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 15, 2024 04:15
- Last EditedNov 07, 2024 09:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squats
3
5 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 9
2
Nordic Curl
3
5 reps
RPE 9
3
Zercher Lunges
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 9
2
Glute-Ham Raise
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Standing Calf Raise
3
10 reps
RPE 6
5
Decline Crunch
3
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Zercher Pin Squats3 Sets
5 Reps
@9
2
Seated Hamstring Curl3 Sets
8 Reps
@8
3
Single Leg Press3 Sets
10 Reps
@7
4
Calf Raise (Leg Press)3 Sets
10 Reps
@6
Day 2
1
Belt Squat3 Sets
10 Reps
@9
2
Nordic Curl3 Sets
5 Reps
@9
3
Zercher Lunges3 Sets
8 Reps
@8
4
Seated Calf Raise3 Sets
10 Reps
@6
Day 3
1
Zercher Squat (Barbell)3 Sets
8 Reps
@9
2
Glute-Ham Raise3 Sets
8 Reps
@8
3
Leg Extension3 Sets
10 Reps
@7
4
Standing Calf Raise3 Sets
10 Reps
@6
5
Decline Crunch3 Sets
10 Reps
@6