Rest 45-90 seconds between sets. Go for controlled, explosive reps to activate as many fibers as possible.
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Bulgarian Split Squats (Quads & Glutes)
4 sets of 8-10 reps per leg
Hold dumbbells and lean slightly forward for more glute engagement or stay upright to emphasize quads.
Rest: 60-90 seconds between sets.
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Leg Press (Quads, Glutes, and Hamstrings)
4 sets of 8-10 reps
Use a controlled eccentric phase and press explosively without locking out.
Foot Placement Tip:
- Higher on the platform = more glute/hamstring emphasis.
- Lower on the platform = more quad focus.
Rest: 60-90 seconds between sets.
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Romanian Deadlifts (RDLs) (Hamstrings & Glutes)
4 sets of 8-10 reps
Focus on pushing your hips back for a stretch in the hamstrings and engage your glutes at the top.
Rest: 60 seconds between sets.
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Walking Lunges (Quads, Glutes, and Stability)
3 sets of 10-12 reps per leg
Use moderate weights and take controlled, deliberate steps. A slight forward lean will hit the glutes more.
Rest: 60 seconds between sets.
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Leg Extensions (Quad Isolation)
4 sets of 12-15 reps
Hold the contraction at the top for 1-2 seconds and control the eccentric phase for more time under tension.
Rest: 45-60 seconds between sets.
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Seated or Lying Hamstring Curls (Hamstring Isolation)
3 sets of 12-15 reps
Use slow, controlled reps and pause at the top for a brief hold.
Rest: 45-60 seconds between sets.
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Standing or Seated Calf Raises (Calf Isolation)
4 sets of 15-20 reps
Hold the top position for 1-2 seconds and control the descent for maximum engagement.
Rest: 30-45 seconds between sets.
Bodyweight Jump Squats:
- 3 sets of 12-15 reps
Wall Sit:
- Hold for 30-60 seconds after each set of jump squats
Rest: 60 seconds between rounds.