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Legs

Category: Workouts By Body Part/Area

Squats
  • 2 warm up sets 20 and 15 reps Heavy 5sets of 5
  • Alternate weeks next week do 4sets of 8-10reps
Leg press neutral foot placement supersetted with walking lunges
  • 4 sets 20,10,8,15 (10 steps each leg for lunges)
RDL(straight leg deadlifts) supersetted with banded squat walks
  • 4 sets 10-12 reps 10 steps each direction with the squat walks
Leg extension supersetted with laying leg curls
  • 4 sets 10-12 reps each
Legs Exercise 1:
  • Leg Extensions 1 x 30, 25, 20, 15, 12
  • Lying Leg Curls 1 x 30, 25,20, 15, 12
  • Smith Machine Squat MedStance 1 x 30, 20,15,12,10
  • Leg Press Wide Stance 1 x 25, 20, 15, 15
  • Stiff Leg Dead lifts 1 x 20, 15, 15
  • Step Ups on bench 1 x 20, 15, 15
Legs Exercise 2:
  • WideStanceDead Lift 1 x20, 15,12,10
  • Leg Extensions 1 x 30, 25, 20, 15, 12
  • LegPressCloseStance 1 x30, 25, 20,20
  • Smith Machine Sq 1 x 15, 15, 15, 15 1-minute rest between sets
  • Weighted Hyper Ext pad low- 1 x 20,15, 15
  • Step Ups on bench 1 x 20, 15, 15
Legs Exercise 3:
  • Lying Leg Curls 1 x 30, 25, 20, 20
  • Dumbbell Stiff Leg Dead lifts 1 x 20, 15, 15, 15
  • Leg Extensions 1 x 50, 40, 30, 20
  • Wide Stance Squats 1 x 30, 25, 20, 15
  • Barbell Lunges 1 x 20, 15, 15, 15
Legs Exercise 4:
  • Lying Leg Curls 1 x 30, 25, 20, 20
  • Dumbbell Stiff Leg Dead lifts 1 x 20, 15, 15, 15
  • Leg Extensions 1 x 50, 40, 30, 20
  • Wide Stance Squats 1 x 30, 25, 20, 15
  • Barbell Lunges 1 x 20, 15, 15, 15
  • Step Ups on bench 1 x 20, 15, 15
Legs/Glutes/Abs:
  • 4x8 Back Squats
  • 3x10 Single Leg Romanian Dead Lifts
  • 3x10 KB Dead Lifts
  • 3x12 Hip Thrusts
  • Super Set: 4x12 each leg
  • Lying March
  • Stability Ball Dead Bug
  • Slow + Controlled, 30sec rest between sets
  • Glute Burnout: 25 each 4 times (no rest)
  • Glute Bridge on Wall + 25 sec Hold
  • Descending Ladder Super Set: 15, 14…1 rep
  • Banded Glute Bridges
  • Banded Hip Abduction
Legs/Chest/Triceps/Calves:
  • Leg Press (12-15 reps)
  • Leg Extension (12-15 reps)
  • Incline db press (12-15 reps)
  • Db incline fly (12-15 reps)
  • Standing tricep ext (12-15 reps)
  • Standing single calf raise (12-15 reps)
  • Stiff leg deadlift (12-15 reps)

Legs/Calves:
  • Leg Press (Sled) (12-15 reps)
  • Leg Extension (12-15 reps)
  • Lying leg curl (12-15 reps)
  • Box Squats (12-15 reps)
  • Leg press calf raise (12-15 reps)
  • Seated calf raise (12-15 reps)
  • Planks (12-15 reps)
Legs/Back/ Calves/Core Exercise:
  • SM Lunge (6-8 reps)
  • Stiff Leg deadlift (6-8 reps)
  • Step-ups / Power jumps (6-8 reps)
  • Single leg press (6-8 reps)
  • Seated calf raise (6-8 reps)
  • Leg press calf raise single (6-8 reps)
  • Planks (6-8 reps)

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