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Legs 5
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
6
90
secs
10
3
2:1:2
45° Leg Press
(Narrow Feet)
Glute Bridges
Leg Extensions
Box Squats
Reverse Lunges
Single Leg Deadlifts
(Quadriceps, Glutes, Hamstrings, Calves)
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
Quadriceps
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
(Gluteus Medius, Gluteus Maximus, Hamstrings, Trapezius, Adductors, Forearms)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Russian Twists
Smith Machine Squats
Plank Jacks
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
6
90
secs
10
3
2:1:2
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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