1

Barbell Back Squat

4 x 6-8

Builds overall leg strength and muscle mass, especially quads and glutes.

2

Romanian Deadlift

3 x 8-10

Strengthens hamstrings, glutes, and improves hip hinge pattern.

3

Walking Lunges (Dumbbells)

3 x 10 each leg

Enhances unilateral strength, balance, and glute development.

4

Leg Press

4 x 10-12

Adds volume to quads and glutes with less spinal loading than squats.

5

Bulgarian Split Squat

3 x 8 each leg

Great for glutes, quads, and knee stability.

6

Leg Curl (Machine)

3 x 12-15

Isolates hamstrings for hypertrophy and injury prevention.

7

Standing Calf Raise

4 x 15-20

Strengthens gastrocnemius for calf size and power.

8

Seated Calf Raise

3 x 15-20

Targets the soleus muscle for full calf development.