Workout Routine

Free

Legs

by PapaFrog11

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Targeted muscles
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Workouts

Workout 1

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
8
60 sec
2
65% 1RM
70 lbs
8
60 sec
3
75% 1RM
85 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg press

3×8+

Booty Sprout

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
8
60 sec
2
65% 1RM
70 lbs
8
60 sec
3
75% 1RM
85 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Booty Sprout

3×8+

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Seated Calf Raise

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

romanian deadlift

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg curl

3×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg extension

3×8+

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s