28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleBottom line it just makes things easy when you have a plan to follow. In the below routine your legs will be taxed. Limiting the range of motion during some movements helps put the majority of the focus on working the muscle within the strongest point of the range of motion. Executing half squats is a great way to maximize the amount of weight to push the quads to their capacity.
Week 1
Exercise | Sets x Reps | Muscle Group |
Half Squat | 3 x 8 | Legs |
Barbell Squat | 3 x 12 | Legs |
Machine Leg Press Both Legs | 3 x 10 | Legs |
Seated Machine Leg Extension Both Legs | 3 x 15 | Legs |
Barbell Straight Legged Deadlift | 3 x 12 | Legs |
Prone Machine Leg Curl Both Legs | 3 x 15 | Legs |
Week 2
Exercise | Sets x Reps | Muscle Group |
Half Squat | 3 x 8 | Legs |
Barbell Squat | 3 x 8 | Legs |
Machine Leg Press Both Legs | 3 x 12 | Legs |
Seated Machine Leg Extension Both Legs | 3 x 10 | Legs |
Barbell Straight Legged Deadlift | 3 x 15 | Legs |
Prone Machine Leg Curl Both Legs | 3 x 12 | Legs |
Week 3
Exercise | Sets x Reps | Muscle Group |
Half Squat | 3 x 8 | Legs |
Barbell Squat | 3 x 12 | Legs |
Machine Leg Press Both Legs | 3 x 12 | Legs |
Seated Machine Leg Extension Both Legs | 3 x 12 | Legs |
Barbell Straight Legged Deadlift | 3 x 10 | Legs |
Prone Machine Leg Curl Both Legs | 3 x 12 | Legs |
Week 4
Exercise | Sets x Reps | Muscle Group |
Half Squat | 3 x 10 | Legs |
Barbell Squat | 3 x 10 | Legs |
Machine Leg Press Both Legs | 3 x 12 | Legs |
Seated Machine Leg Extension Both Legs | 3 x 10 | Legs |
Barbell Straight Legged Deadlift | 3 x 12 | Legs |
Prone Machine Leg Curl Both Legs | 3 x 15 | Legs |