Workout Routine

Free

All legs

by townsc01

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Squat day

squat

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
90 sec
2
55% 1RM
85 lbs
5
90 sec
3
65% 1RM
100 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
75% 1RM
115 lbs
5 +
amrap
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

bench press

3×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

dumbbell row

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg curl

3×10

Hip Thrust Day

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
90 sec
2
55% 1RM
85 lbs
5
90 sec
3
65% 1RM
100 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
75% 1RM
115 lbs
5 +
amrap
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

5×5+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated shoulder press

3×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

pullovers

3×10

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Abduction

3×10

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Adduction

3×10