Leg Training Plan 2

Leg Training Plan

Advanced Leg Workout Plan (3-4 times per week)

Exercise Sets Reps Rest Notes
Front Squats 4 4-6 2-3 minutes Heavy weight, use spotter if needed
Deadlifts 3 5-7 2-3 minutes Progressive overload for max strength
Single-Leg Romanian Deadlifts 3 8-10 per leg 60 seconds Unilateral training for balance and stability
Leg Press Pulses 3 15-20 30 seconds High-intensity burn for quad definition
Standing Calf Raises 3 20-25 30 seconds Build explosive power and calf size
Superset Option 2 sets 10-12 reps per exercise 60 seconds rest between sets Choose two exercises from the list below:
– Barbell Hip Thrusts        
– Bulgarian Split Squats (heavy weights)        
– Glute Bridges with Band Resistance        
– Hanging Leg Raises (weighted vest optional)        

Front Squats


Dead Lifts

Single-Leg Romanian Deadlifts


Leg Press

Calf Raises


Barbell Hip Thrusts

Barbell Hip Thrusts

Bulgarian Split Squats

Glute Bridge with Band Resistance

Glute Bridge

Hanging Leg Raise


  • This is just a sample superset option. Feel free to choose other exercises based on your goals and equipment availability.
  • Adjust rest periods based on your fitness level and workout intensity.
  • Always prioritize proper form over weight.

Additional Tips:

  • Incorporate drop sets or pyramid sets for even more advanced training.
  • Use plyometric exercises like box jumps or jump squats for explosive power.
  • Consider advanced techniques like super slow reps or negatives for targeted muscle activation.
  • Track your progress and adjust your plan accordingly.

Remember, consistency is key! Stick to your plan, push yourself safely, and you’ll be amazed at the results you can achieve.

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