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Be 4 - Legs

This document outlines a 6-week leg workout program consisting of 7 exercises: barbell back squat, leg extension, lying hamstring curl, leg press, dumbbell Romanian deadlift, dumbbell walking lunge, and standing calf raise. Each exercise lists sets and repetition targets to complete over the 6 weeks while progressively increasing weight. Notes sections are included to track progress.

Uploaded by

Mikke Nephrite
Copyright
© © All Rights Reserved
52 views

Be 4 - Legs

This document outlines a 6-week leg workout program consisting of 7 exercises: barbell back squat, leg extension, lying hamstring curl, leg press, dumbbell Romanian deadlift, dumbbell walking lunge, and standing calf raise. Each exercise lists sets and repetition targets to complete over the 6 weeks while progressively increasing weight. Notes sections are included to track progress.

Uploaded by

Mikke Nephrite
Copyright
© © All Rights Reserved
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Table of Contents

EXERCISE 1: BARBELL BACK SQUAT ............................................................ 3

EXERCISE 2: LEG EXTENSION ...................................................................... 4

EXERCISE 3: LYING HAMSTRING CURL ........................................................ 5

EXERCISE 4: LEG PRESS .............................................................................. 6

EXERCISE 5: DUMBBELL ROMANIAN DEADLIFT ........................................... 7

EXERCISE 6: DUMBBELL WALKING LUNGE .................................................. 8

EXERCISE 7: STANDING CALF RAISE ............................................................ 9

2
Exercise 1: Barbell Back Squat
Target: 8 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

3
Exercise 2: Leg Extension
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

4
Exercise 3: Lying Hamstring Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

5
Exercise 4: Leg Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

6
Exercise 5: Dumbbell Romanian Deadlift
Target: 8 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 6: Dumbbell Walking Lunge
Target: 10 Steps Each Leg x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 7: Standing Calf Raise
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

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