10/07/2024
Here's a leg workout plan that targets different muscle groups:
*Warm-up*: 5-10 minutes of cardio (treadmill, bike, or elliptical) and dynamic stretching (leg swings, lunges, etc.)
*Monday (Heavy Leg Day)*
1. Squats: 3 sets of 8-12 reps
2. Leg Press: 3 sets of 10-15 reps
3. Lunges: 3 sets of 10-12 reps (per leg)
4. Leg Extensions: 3 sets of 12-15 reps
5. Leg Curls: 3 sets of 10-12 reps
*Wednesday (Light Leg Day)*
1. Leg Press: 3 sets of 12-15 reps
2. Seated Leg Curls: 3 sets of 10-12 reps
3. Calf Raises: 3 sets of 12-15 reps
4. Glute Bridges: 3 sets of 12-15 reps
5. Step-Ups: 3 sets of 10-12 reps (per leg)
*Friday (Heavy Leg Day)*
1. Deadlifts: 3 sets of 8-12 reps
2. Bulgarian Split Squats: 3 sets of 10-12 reps (per leg)
3. Leg Press: 3 sets of 10-12 reps
4. Calf Raises: 3 sets of 12-15 reps
5. Glute-Ham Raises: 3 sets of 10-12 reps
*Cool-down*: 5-10 minutes of stretching, focusing on your legs.
Note:
- Rest for 60-90 seconds between sets, and 120-180 seconds between exercises.
- Adjust weights and reps based on your fitness level and goals.
- Increase weight or reps as you get stronger.
- Include cardio exercises like running, cycling, or swimming for 20-30 minutes, 2-3 times a week, to complement your leg workout.
Remember to consult a fitness professional or doctor before starting any new workout routine.
