Workout Routine

Legs

by PapaFrog11

Workouts

Workout 1

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

leg press

3 sets

Booty Sprout

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Booty Sprout

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Seated Calf Raise

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

leg extension

3 sets

plank

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

plank

3 sets