6 Day 6 Week Leg Focused

An intermediate to advanced program. Only for the true disciplined.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Front Squat (Barbell)

Standing Calf Raise

Bulgarian Split Squat (Dumbbell)

Hack Squat

Seated Calf Raise

Legs Heavy/Strength

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Incline Chest Press (Machine)

Diamond Push Up

Bench Press (Barbell)

Incline Curl (Dumbbell)

Chest Fly (Cable)

Preacher Curl (EZ Bar)

Alternating Dumbbell Curl

Dip (Bodyweight)

Chest/Biceps

Leg Extension

Hamstring Curl

Hip Thrust (Machine)

Hip Adductor (Machine)

Legs Pump/Volume

Pull-Up (Neutral Grip, Bodyweight)

Underhand Lat Pulldown

Bent Over Row (Barbell)

Pullover (Dumbbell)

Seated Row (Cable)

One Arm Bent Over Row

Lat Pulldown

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

Back/Triceps

Front Barbell Lunges

Leg Curl

Squat (Low Bar)

Seated Hamstring Curl

Calf Raise (Leg Press)

Abs Crunch (Machine)

Reverse Abs Crunch (Bodyweight)

Side Crunch (Cable)

Legs/Core

Lateral Raise (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Cable)

Front Raise

Lying Reverse Fly

Rear Delt Fly (Dumbbell)

Trap Bar Power Shrug

Shoulder Press (Machine)

Shrug (Dumbbell)

Shrug (Barbell)

Shoulders/Traps

Rest

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