Day 5 — Legs (Variation)
| Exercise | Mechanics | Sets | Reps | Equipment | Primary Focus |
|---|---|---|---|---|---|
| Leg Press | Compound (Quads / Glutes) | 3 | 8–12 | Leg Press Machine | Quad Mass & Controlled Depth |
| Walking / Stationary Lunges | Compound (Unilateral) | 3 | 10–12 each leg | Dumbbells / Barbell | Glutes, Quads & Stability |
| Leg Extension | Isolation (Quads) | 3 | 12–15 | Machine | Quad Peak Contraction |
| Leg Curl (Seated / Lying) | Isolation (Hamstrings) | 3 | 10–15 | Machine | Hamstring Stretch & Squeeze |
| Calf Raise (Seated / Standing) | Isolation (Calves) | 4 | 12–20 | Machine / Bodyweight | Full Stretch & Strong Contraction |
Focus on controlled tempo and quad-dominant loading with leg press and lunges, followed by isolation work for balanced lower-body growth.
Workout Form & Technique Guide
Visual references and coaching cues for maximizing leg hypertrophy and strength.
1. Leg Press
A powerful compound lower-body movement allowing heavy quad loading with controlled spinal stress.
Form Reference
Key Points
- Lower platform with control.
- Do not lock knees aggressively.
- Keep lower back flat against pad.
Alternative Exercises
- Single-Leg Press
- Hack Squat Machine
- Smith Machine Squats
2. Walking / Stationary Lunges
A unilateral leg builder that improves balance, glute activation, and overall leg symmetry.
Form Reference
Key Points
- Step forward with control.
- Keep torso upright.
- Drive through front heel.
Alternative Exercises
- Reverse Lunges
- Bulgarian Split Squats
- Step-Ups
3. Leg Extension
An isolation exercise to maximally fatigue the quadriceps and improve muscle definition.
Form Reference
Key Points
- Pause briefly at the top.
- Control the eccentric.
- Avoid using momentum.
Alternative Exercises
- Single-Leg Extension
- Resistance Band Extensions
4. Leg Curl (Seated / Lying) / RDL
Strengthens hamstrings to balance quad-dominant movements and protect the knees.
Form Reference
Key Points
- Keep hips pressed down.
- Squeeze at peak contraction.
- Control descent fully.
Alternative Exercises
- Romanian Deadlift
- Cable Leg Curl
- Swiss Ball Curl
5. Calf Raise (Seated / Standing)
Targets both gastrocnemius and soleus muscles for complete calf development.
Form Reference
Key Points
- Lower heels fully for stretch.
- Pause briefly at bottom.
- Explode upward and squeeze.
Alternative Exercises
- Donkey Calf Raise
- Single-Leg Calf Raise
- Leg Press Calf Raise