Shared Program

5 Day Split: Legs

Author
Reps & Sets
About
1: Monday. This five day split program is designed for an experience gym user wanting to focus on hypertrophy goals. By isolating a specific muscle group in each session, and using approaches such as pyramids, drop-sets and supersets, this program aims to completely exhaust each muscle group in turn, to stimulate muscle growth.

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Back Squat

112 x 70kg
Rest 01:00
210 x 80kg
Rest 01:00
38 x 85kg
Rest 01:00
46 x 90kg
Rest 01:00

Angled Leg Press

110 x 75kg
23 x 70kg
32 x 65kg
Rest 01:00
412 x 75kg
53 x 70kg
62 x 65kg
Rest 01:00
712 x 75kg
83 x 70kg
92 x 65kg
Rest 01:00

Prone Hamstring Curl

110 x 65kg
Rest 01:00
210 x 65kg
Rest 01:00
310 x 65kg
Rest 01:00

Seated Leg Extension

112 x 50kg
Rest 01:00
212 x 50kg
Rest 01:00
312 x 50kg
Rest 01:00

Standing Calf Raise

112 x 60kg
Rest 01:00
212 x 60kg
Rest 01:00
312 x 60kg