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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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