Day 1: Quads, Hamstrings, Calves
LEG EXTENSION (WARM-UP SETS)
Use light weight and stop each set short of failure. Ramp up the weight each set until you reach your working weight.
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-18m-leg-extension-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-18m-leg-extension-m1-square-130x130.jpg)
Leg extension
2 sets, 10-15 reps (rest 1 min.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-18m-leg-extension-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-18m-leg-extension-m1-square-130x130.jpg)
Leg extension
4 sets, 5-8 reps (rest 1 min.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-50b-barbell-back-squat-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-50b-barbell-back-squat-m1-square-130x130.jpg)
Barbell back squat
4 sets, 5-8 reps (rest 2 min.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-44m-leg-press-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-44m-leg-press-m1-square-130x130.jpg)
Leg press-
4 sets, 5-8 reps (rest 2 min.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-45b-barbell-walking-lunge-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-45b-barbell-walking-lunge-m1-square-130x130.jpg)
Barbell walking lunge
4 sets, 30 reps (alternating, 15 reps per side, rest 2 min.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/2020-xdb-36m-hack-squat-machine-squat-m2-crop-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/2020-xdb-36m-hack-squat-machine-squat-m1-crop-130x130.jpg)
Hack Squat
7 sets, 5-8 reps (rest 30 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-89m-leg-curl-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-89m-leg-curl-m1-square-130x130.jpg)
Leg curl
3 sets, 5-8 reps (rest 90 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-06b-barbell-stiff-legged-deadlift-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-06b-barbell-stiff-legged-deadlift-m1-square-130x130.jpg)
Barbell stiff-legged deadlift
3 sets, 5-8 reps (rest 90 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-20m-lying-leg-curl-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-20m-lying-leg-curl-m1-square-130x130.jpg)
Lying leg curl
3 sets, 5-8 reps (rest 90 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13m-machine-seated-calf-raise-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13m-machine-seated-calf-raise-m1-square-130x130.jpg)
Machine seated calf raise
3 sets, 5-8 reps (rest 90 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-33t-smith-machine-standing-calf-raise-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-33t-smith-machine-standing-calf-raise-m1-square-130x130.jpg)
Smith machine standing calf raise
3 sets, 5-8 reps (rest 90 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-49m-leg-press-calf-raise-m2-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-49m-leg-press-calf-raise-m1-square-130x130.jpg)
Leg press calf raise
7 sets, 5-8 reps (rest 30 sec. )