1-Quadriceps dominant (1 strength movement and accessories)
2-Glutes (only accessories)
4-Hamstring (1 strength movement and accessories)
Heavy: this is your strength movement. You have to get stronger week after week. You must have good form. Good form will guarantee you are not wasting your time and that you progress in the long run. You focus is to complete the reps, it doesn’t matter if you don’t feel your muscle. 4-6 reps
Medium: Higher reps than the heavy movement and you have to feel your muscle working. More than 6 reps.
Light: the focus is on feeling the muscle. Weight doesn’t matter, you make it as hard as you can by focusing on the muscle. More than 10 reps.
Always ramp up your weights, it is more important on the heavy movement. 2-3 working sets is a guideline, it’s as you wish and as you feel it’s the best.
You have to become responsible for your training and figure what work for you as you get more and more experienced.
You can retrieve exercises if you feel it’s too much. If it’s really too much you can merge the glute day into the hamstring and quad day and retrieve some exercises from those days.
1- Quadriceps dominant
Jump squat (warm up: explosive)
Split squats (medium)
Leg press (medium)
Front squat (medium)
2- Glutes dominant
Weighted glute hip thrust: with the barbell in the crease your hips, with your upper back on a bench (medium)
Step up (medium)
Hip abduction machine (medium)
Cable pull through (medium)
Glute kicks (light)
Any butt machine (light)
It’s very important that you learn to feel your butt here.
4- Hamstring dominant
Romanian deadlift (heavy)
Walking lunges (medium)
Glute ham raises (medium)
Back extension (medium)
Leg curl (medium)
Standard day, no need to do lower back.
Cardio when you want, if you want and rest as needed.