Legs A (Reduced Volume)

Two-set legs session for twice-weekly practice.

Duration

55–70 min

Level

Advanced

Equipment

Full gym

Exercises

5

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Back Squat
2 sets · 6-10 · 180s rest

Brace and use safety arms.

Swap: Hack Squat

Romanian Deadlift
2 sets · 8-12 · 150s rest

Hinge at hips with weights close.

Swap: Dumbbell Romanian Deadlift

Leg Press
2 sets · 10-15 · 120s rest

Keep feet planted and pelvis supported.

Swap: Goblet Squat

Leg Curl
2 sets · 10-15 · 75s rest

Keep hips down and control return.

Swap: Seated Leg Curl

Calf Raise
2 sets · 12-20 · 60s rest

Pause briefly at the top.

Swap: Seated Calf Raise

Reduced session volume for twice-weekly muscle-group practice. Keep 2-3 good reps in reserve and use Sunday for recovery. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.