logo
Muscle Builder: Leg Focus
by JL
18 athletes joined
Program Description
Muscle Builder: Leg Focus *Intermediate This hypertrophy-focused workout plan emphasizes Leg development by strategically increasing weekly set volume while keeping intensity at a moderate level. By progressively adding sets each week, you'll continuously challenge your muscles, promoting ongoing growth and progress. The plan ensures balanced muscle targeting, aiming to enhance both muscle size and strength over time. If you're new to any exercise, select a weight suitable for the prescribed reps and perceived exertion. Start each session with a 5-10 minute warm-up on an elliptical or treadmill. Rest periods between sets range from 1 to 2 minutes, adjusting based on exercise type. It is also recommended to do warm up sets before your working sets, especially with compound movements. Create a custom warm-up template with 3 sets. 30% for 10 reps 50% for 5 reps 100% for 2 reps On rest days, engage in light activity like mild weight training or cardio to facilitate active recovery. Feel free to swap exercises within the same muscle group, maintaining similar complexity (compound or isolation movements). Adjust rep ranges and intensity (perceived exertion) as needed, typically aiming for 8-12 reps for compound exercises and 10-16 reps for isolations. The program includes a Deload week to decrease intensity and volume, allowing for full recovery and injury prevention, supporting long-term strength and muscle gains.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Mar 04, 2024 07:36
Last Edited
Jun 12, 2024 09:08
down_app
Week 1
1 / 5 Weeks
Day 2
1
Hack Squat
4 Sets
2
Stiff Leg Deadlift
2 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4
Skull Crushers (Smith Machine)
4 Sets
Day 4
1
Stiff Leg Deadlift
2 Sets
2
Hip Thrust (Machine)
4 Sets
3
Lateral Raise (Dumbbell)
4 Sets
4
Calf Press (Leg Press Machine)
3 Sets
Day 3
1
Squat (Barbell)
2 Sets
2
Leg Curl
3 Sets
3
Barbell Row
4 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 1
1
Squat (Barbell)
2 Sets
2
Leg Curl
3 Sets
3
Calf Press (Leg Press Machine)
3 Sets
4
Lat Pulldown
4 Sets
5
Incline Curl (Dumbbell)
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
2
Leg Curl
3 Sets
3
Calf Press (Leg Press Machine)
4 Sets
4
Lat Pulldown
4 Sets
5
Incline Curl (Dumbbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Curl
3 Sets
3
Barbell Row
4 Sets
4
Bicep Curl (Barbell)
3 Sets
5
Calf Press (Leg Press Machine)
4 Sets
Day 2
1
Hack Squat
3 Sets
2
Stiff Leg Deadlift
2 Sets
3
Hip Thrust (Machine)
2 Sets
4
Hip Abductor (Machine)
2 Sets
5
Incline Bench Press (Smith Machine)
4 Sets
6
Skull Crushers (Smith Machine)
4 Sets
Day 4
1
Hack Squat
3 Sets
2
Stiff Leg Deadlift
2 Sets
3
Hip Thrust (Machine)
2 Sets
4
Hip Abductor (Machine)
2 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 1
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Leg Curl
4 Sets
4
Calf Press (Leg Press Machine)
4 Sets
5
Lat Pulldown
4 Sets
6
Incline Curl (Dumbbell)
3 Sets
Day 2
1
Hack Squat
4 Sets
2
Stiff Leg Deadlift
3 Sets
3
Hip Thrust (Machine)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Incline Bench Press (Smith Machine)
4 Sets
6
Skull Crushers (Smith Machine)
4 Sets
Day 4
1
Hack Squat
4 Sets
2
Stiff Leg Deadlift
3 Sets
3
Hip Thrust (Machine)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Leg Curl
4 Sets
4
Barbell Row
4 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Calf Press (Leg Press Machine)
4 Sets
Day 2
1
Hack Squat
4 Sets
2
Stiff Leg Deadlift
4 Sets
3
Hip Thrust (Machine)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Incline Bench Press (Smith Machine)
4 Sets
6
Skull Crushers (Smith Machine)
4 Sets
Day 4
1
Hack Squat
4 Sets
2
Stiff Leg Deadlift
4 Sets
3
Hip Thrust (Machine)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
4 Sets
4
Barbell Row
4 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Calf Press (Leg Press Machine)
5 Sets
Day 1
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
4 Sets
4
Calf Press (Leg Press Machine)
5 Sets
5
Lat Pulldown
4 Sets
6
Incline Curl (Dumbbell)
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Curl
2 Sets
3
Barbell Row
4 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
2
Calf Press (Leg Press Machine)
3 Sets
3
Lat Pulldown
4 Sets
4
Incline Curl (Dumbbell)
3 Sets
Day 2
1
Stiff Leg Deadlift
4 Sets
2
Incline Bench Press (Smith Machine)
4 Sets
3
Skull Crushers (Smith Machine)
4 Sets
4
Calf Press (Leg Press Machine)
3 Sets