Day 2 — Legs
| Exercise | Mechanics | Sets | Reps | Equipment | Primary Focus |
|---|---|---|---|---|---|
| Squats | Compound (Quads / Glutes) | 3 | 5–8 | Barbell / Smith Machine | Lower Body Strength & Mass |
| Bulgarian Split Squats | Compound (Unilateral) | 3 | 8–12 | Dumbbells / Barbell | Glute & Quad Isolation / Stability |
| Leg Extension | Isolation (Quads) | 3 | 12–15 | Machine | Quad Peak Contraction |
| Leg Curls | Isolation (Hamstrings) | 3 | 10–15 | Seated / Lying Machine | Hamstring Stretch & Squeeze |
| Seated / Standing Calf Raise | Isolation (Calves) | 4 | 12–20 | Machine / Bodyweight | Full Stretch & Controlled Contraction |
Start heavy with squats, move to unilateral strength work, then finish with isolation and high-rep calf training.
Workout Form & Technique Guide
Visual references and coaching cues for maximizing leg growth and strength.
1. Barbell Squats
The king of leg exercises, building overall lower body strength, size, and athletic power.
Form Reference
Key Points
- Keep chest up and core braced.
- Push knees outward during descent.
- Go at least parallel for full quad activation.
Alternative Exercises
- Smith Machine Squats
- Front Squats
- Hack Squats
2. Bulgarian Split Squats
A powerful unilateral movement that builds quads and glutes while improving balance and correcting imbalances.
Form Reference
Key Points
- Keep front foot planted firmly.
- Drop straight down — don’t lean excessively.
- Drive through the heel to stand up.
Alternative Exercises
- Rear Foot Elevated Split Squat
- Walking Lunges
- Step-Ups
3. Leg Extension
An isolation exercise that fully targets the quadriceps and enhances muscle definition.
Form Reference
Key Points
- Control the weight — avoid swinging.
- Pause briefly at full extension.
- Lower slowly to maintain tension.
Alternative Exercises
- Single-Leg Extension
- Resistance Band Extension
4. Leg Curls (Seated / Lying)
Direct hamstring movement focused on strengthening the back of the legs for balanced development.
Form Reference
Key Points
- Keep hips pressed into the seat/pad.
- Squeeze hamstrings at peak contraction.
- Control the eccentric portion.
Alternative Exercises
- Romanian Deadlifts
- Cable Hamstring Curl
- Swiss Ball Leg Curl
5. Seated / Standing Calf Raises
Targets the gastrocnemius and soleus muscles for complete calf development.
Form Reference
Key Points
- Lower heels fully for deep stretch.
- Pause briefly at the bottom.
- Explode upward and squeeze at top.
Alternative Exercises
- Donkey Calf Raises
- Single-Leg Calf Raise
- Leg Press Calf Raise