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Leg Heavy
by Joshua J.
1 athletes joined
Program Description
To gain strength and musculature overall but with an extra focus on leg development.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 20, 2024 03:54
Last Edited
Jun 17, 2024 07:09
down_app
Week 1
1 / 4 Weeks
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5A
Calf Machine (pf)
4 Sets
10 Reps
@7
5B
Plank
4 Sets
AMRAP
@7
Day 2
1
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
2
Hammer Strength MTS Row
4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
1 Arm Row (Dumbbell)
4 Sets
10 Reps
4A
High Row
3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 Reps
@7
Day 4
1
Face Pull
3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
4A
Pec Deck (Machine)
3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
2 Sets
8 Reps
15 Reps
@7
@7
4A
Leg Curl
3 Sets
10 Reps
@7
4B
Standing Calf Raise
3 Sets
15 Reps
@7
5A
Back Extension (Weighted)
3 Sets
10 Reps
@7
5B
Plank
3 Sets
AMRAP
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
2 Sets
8 Reps
15 Reps
@7
@7
3
Lying Leg Curl
4 Sets
10 Reps
@7
4
Hip Thrust (smith Machine)
3 Sets
15 Reps
@7
5A
Leg Extension
3 Sets
15 Reps
5B
Plank
3 Sets
AMRAP
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5A
Calf Machine (pf)
4 Sets
10 Reps
@7
5B
Plank
4 Sets
AMRAP
@7
Day 2
1
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
2
Hammer Strength MTS Row
4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
4A
High Row
3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
2 Sets
8 Reps
12 Reps
@7
@7
4A
Back Extension (Weighted)
3 Sets
10 Reps
@7
4B
Plank
3 Sets
AMRAP
@7
5A
Leg Curl
3 Sets
10 Reps
@7
5B
Standing Calf Raise
3 Sets
15 Reps
@7
Day 4
1
Face Pull
3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
1 Arm Row (Dumbbell)
4 Sets
10 Reps
@7
4A
Pec Deck (Machine)
3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Lying Leg Curl
4 Sets
10 Reps
@7
4
Hip Thrust (smith Machine)
3 Sets
15 Reps
@7
5
Step-Up (Weighted)
3 Sets
8 Reps
@7
6
Plank
3 Sets
AMRAP
@7
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5A
Calf Machine (pf)
4 Sets
10 Reps
@7
5B
Plank
4 Sets
AMRAP
@7
Day 2
1
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
2
Hammer Strength MTS Row
4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
4A
High Row
3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
2 Sets
8 Reps
12 Reps
@7
@7
4A
Back Extension (Weighted)
3 Sets
10 Reps
@7
4B
Plank
3 Sets
AMRAP
@7
5A
Leg Curl
3 Sets
10 Reps
@7
5B
Standing Calf Raise
3 Sets
15 Reps
@7
Day 4
1
Face Pull
3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
1 Arm Row (Dumbbell)
4 Sets
10 Reps
@7
4A
Pec Deck (Machine)
3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Lying Leg Curl
4 Sets
10 Reps
@7
4
Hip Thrust (smith Machine)
3 Sets
15 Reps
@7
5
Step-Up (Weighted)
3 Sets
8 Reps
@7
6
Plank
3 Sets
AMRAP
@7
Day 1
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Hip Thrust (smith Machine)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5A
Calf Machine (pf)
4 Sets
10 Reps
@7
5B
Plank
4 Sets
AMRAP
@7
Day 2
1
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
2
Hammer Strength MTS Row
4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
4A
High Row
3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
20 Reps
@7
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
2 Sets
8 Reps
12 Reps
@7
@7
4A
Back Extension (Weighted)
3 Sets
10 Reps
@7
4B
Plank
3 Sets
AMRAP
@7
5A
Leg Curl
3 Sets
10 Reps
@7
5B
Standing Calf Raise
3 Sets
15 Reps
@7
Day 4
1
Face Pull
3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
1 Arm Row (Dumbbell)
4 Sets
10 Reps
@7
4A
Pec Deck (Machine)
3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5B
Hammer Strength Ab Crunch
3 Sets
10 Reps
@7
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
@7
2
Single Leg Press
3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Lying Leg Curl
4 Sets
10 Reps
@7
4
Hip Thrust (smith Machine)
3 Sets
15 Reps
@7
5
Step-Up (Weighted)
3 Sets
8 Reps
@7
6
Plank
3 Sets
AMRAP
@7