Lower Body Build A (Quad Focus)

Four sets of squats plus leg press and leg extension.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Back Squat
4 sets · 6-10 · 180s rest

Brace before descent; use rack safety arms.

Swap: Hack Squat

Romanian Deadlift
3 sets · 8-10 · 150s rest

Hinge back; stop when hamstring tension limits motion.

Swap: Dumbbell Romanian Deadlift

Leg Press
2 sets · 10-15 · 120s rest

Keep pelvis against pad through the full rep.

Swap: Goblet Squat

Seated Leg Curl
2 sets · 10-15 · 75s rest

Curl and return under control.

Swap: Lying Leg Curl

Standing Calf Raise
3 sets · 10-15 · 60s rest

Pause at the top; avoid bouncing.

Swap: Seated Calf Raise

Leg Extension
2 sets · 12-15 · 75s rest

Align knee with machine pivot and extend smoothly.

Swap: Low Step-Up

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.