Intermediate Muscle Building
Leg Day Destroyer
Never skip leg day again (you will want to)
A comprehensive lower body program for those who want to build serious wheels. Hits quads, hamstrings, glutes, and calves from multiple angles. Warning: stairs may become your enemy.
2
Days/Week
10
Weeks
70
Min/Session
12
Exercises
Weekly Schedule
Day 1: Quad Dominant
Quad Emphasis
1 Barbell Back Squat
5 × 6-8 2 Leg Press
4 × 10-12 3 Bulgarian Split Squat (Barbell)
3 × 10 each 4 Leg Extension
4 × 12-15 5 Bodyweight Walking Lunge
3 × 12 each 6 Standing Calf Raise (Smith Machine)
4 × 12-15 Day 2: Posterior Chain
Hamstrings & Glutes
1 Romanian Deadlift (RDL)
4 × 8-10 2 Hip Thrust
4 × 10-12 3 Leg Curl (Lying)
4 × 10-12 4 Good Mornings
3 × 10-12 5 Glute Bridge
3 × 12-15 6 Seated Calf Raise
4 × 15-20 Equipment Required
Barbell Dumbbell Machine Leg press
Target Muscles
Quads Hamstrings Glutes Calves
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#quads
#glutes
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#lower body
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